P.E.

REVIEWER
Hiking- is done on a man-made road or well-made trails and basically shorter in distance, which
sometimes only takes a day or two to cover
Trekking- becomes more rigorous such that it is done over a variety of terrain and takes longer
time to hike and thus, entails more days and nights in the outdoors.
Backpacking, Trampling and Bush Walking- in other countries, that are terms used for treks
Organized Climb- is a term that also mean trekking

 HOW TO PREPARE FOR A HIKE OR A TREK:

 Physical Conditioning
Exercise at Least 3 times a week for at least 30-60 Minutes
 Trip Planning- The process of making plans for something

 HIKING AND TREKKING ESSENTIALS:

 Backpack- is very important during a hike, since everything that one will be
needing is carried in this pack
 Footwear- trekking requires long walks and shoes are the most important
equipment at this point
 Hiking Shoes- these are lighter compared to boots and more flexible but
offer less support
 Hiking boots- it gives more support and have more protective features
than the hiking shoes because they have higher cut with slightly stiffer
material
 Backpacking boots- these shoes are tough and can cope with all kinds of
terrain and weather conditions.
- they are taller and stiffer and have thicker outsoles
with an all-around protection

 OTHER ESSENTIAL THINGS TO BRING:

 First aid kit
 Water
 1 liter can last for 2 hours with moderate sunlight
 2-3 best to have
 Trail Food
 Fire Starters and Matches
 Multi- tool or knife
 Flashlight or headlamp and extra batteries
 Sunscreen and Sunglasses
 Insect Repellant
  Camera/ Binoculars
 Cellphone/ two-way radio
 GPS/ altimeter watches
 Extra batteries
Camping- it is a form of outdoor recreation involving overnight stays with a basic temporary
shelter such as tent
 TYPES OF CAMPING:
 Frontcountry Camping- Sometimes called “car camping” is camping on planned
campgrounds where it is close to a vehicle, with certain amenities (such as
bathrooms and stores) and emergency aid
 Backcountry Camping- it is the opposite of country camping, where no amenities
are readily available and motorized vehicles cannot reach the camping site

 ESSENTIAL THINGS TO BRING IN CAMPING:

 Clothes- are the first line of defense so that the body can maintain an appropriate
core temperature
 Layer 1: Base Layer or Skin Layer- this is the clothing next to the skin
 Layer 2: Insulating Layer- helps you retain heat by trapping air close to
your body
 Layer 3: Wind and/ Rain Barrier Layer- the outer layer, sometimes called
shell, is your protection from wind, rain or snow. It is the most important
layer during bad weather
 Sleeping bag and pad- provides warmth and comfort for a good rest at night
 THE WARMTH OF THE SLEEPING BAG IS DETERMINED BY:
 Kind of insulating material
a. Down- is warmer but is not waterproof
b. Polyester/ synthetic- is virtually waterproof but not so warm
 Loft (refers to thickness of bag)
a. Thicker Loft- will provide more warmth
 The shape of the bag
a. Mummy Shaped Bags- are better when trekking because they are
lighter and warmer
b. Barrel Shaped bags- are roomier at the midsection providing more
comfort but they are heavier
c. Rectangular Shaped bags- are the roomiest, thus great for warmer
weather; however, they can be bulkier and heavier
 Tents- gives protection from the rain, wind and bugs. It also adds warmth, comfort
and sense of security. Tents come in many shapes, styles and sizes
 Cooking and Eating Utensils- a small lightweight backpack stove is more efficient
than open fire because temperature can be controlled
  CAMPING SKILLS ONE NEED TO HAVE:
 Washing dishes
 Campfires
 Sanitation of Campsites

 HEALTH-RELATED BENEFITS:
 Camping entails a lot of physical activity that makes you move such as pitching
tents, carrying backpacks, hiking, and a lot more which can be an exercise by
itself and, thus contribute to physical fitness
 Going camping entails going outdoors. This means getting to enjoy sunshine,
which contributes to your health and general well-being
 There is such a thing as the circadian rhythm that humans innately possess
Circadian Rhythm- This is a biological clock that controls one’s sleep cycles and tells to go to
sleep and when to wake up

 STAYING SAFE WHILE CAMPING:

 Check all the equipment. Check weather conditions. Check and study location and
map.
 Awareness of surroundings.
 Map out emergency plans.
 Protect self from the sun, coldness, dehydration, and insects.
 Include fire safety practices in orientations.
 Never walk alone, never approach wild animals, and never feed the animals in the
mountains.
 Go back and review and follow the Leave No Trace Seven Principles.