1

San Pablo Diocesan Catholic Schools System

Diocese of San Pablo
Liceo de Calauan
Calauan, Laguna
Tel. No. 566-0783/568-0046

PHYSICAL EDUCATION AND HEALTH 12

MODULE HOPE 4: MOUNTAINEERING

Second Semester

Most Essential Learning Competencies:

1. Self-assesses health-related fitness (HRF). Status, barriers to physical activity assessment participation and
one’s diet.
2. Sets Frequency Intensity Time Type (FITT) goals based on training principles to achieve and/or maintain
health-related fitness (HRF).
3. Engages 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.
4. Observes personal safety protocol to avoid dehydration, overexertion, hypo- and hyperthermia during MVPA
participation.

PRE – TEST
I- MULTIPLE CHOICE: Encircle the letter of the correct answer
1. The first Filipino who summited Mt. Everest.
A. Dale Abenojar B. Noelle Wenceslao C. Carina Dayondon
2. The highest mountain in the Philippines.
A. Mt. Apo B. Mt. Pinatubo C. Mt. Pulag
3. The first Filipina who conquered the peak of Mt. Everest.
A. Dale Abenojar B. Noelle Wenceslao C. Carina Dayondon
4. The mountain that you can see in the province of Pampanga, Zambales and Tarlac.
A. Mt. Apo B. Mt. Pinatubo C. Mt. Pulag
5. The mountain in Luzon that is known for sea of clouds
A. Mt. Apo B. Mt. Pinatubo C. Mt. Pulag

MODULE HOPE 4: MOUNTAINEERING

 2

What is Mountaineering?
(Also referred to as 'mountain climbing' or ―mainly in Europe― 'Alpinism') is the sport of climbing a mountain.
... Depending on the case, mountaineering may involve using technical equipment and combining a series of
related skills like scrambling, climbing, and glacier travel, ice climbing or mixed climbing.
What is the purpose of mountaineering?
Mountaineering is the act of trekking and climbing mountains, often with specialized equipment. The sport of
mountaineering aims at reaching the highest point of mountains (peak), minor and major climb.
What are the benefits of mountaineering?
`There are numerous benefits to mountaineering. The most obvious benefits are improving both your physical
fitness and cardiovascular fitness levels as well as reducing body fat through aerobic exercise. It also develops
appreciation and respect to environment.

Mountaineering Sites in the Philippines

MT. PULAG
Elevation: 2,922 m
Location: Luzon
Region: Benguet
Mountain range: Cordillera Central

MT. APO
Elevation: 2,954 m
Location: Davao City; Digos;
Kidapawan (Mindanao)
Region: Cotabato, Davao del Sur

MT. GUITING GUITING

Elevation: 2,058 m
Prominence: 2,058 m
Region: Romblon
Province: Romblon

MODULE HOPE 4: MOUNTAINEERING

 3

Mt. Everest is Earth's highest mountain above sea level

Elevation: 8,848 m Trending
First ascent: 29 May 1953
Prominence: 8,848 m
First ascenders: Edmund Hillary, Tenzing Norgay
Countries: Nepal, China
Mountain range: Himalayas, Mahalangur Himal

FILIPINO EVEREST CLIMBERS

Name Route Date of ascent

Dale Abenojar* North Col (Tibet) May 15, 2006*
Heracleo ‘Leo’ Oracion South Col (Nepal) May 17, 2006
Erwin ‘Pastor’ Emata South Col (Nepal) May 18, 2006
Romeo ‘Romi’ Garduce South Col (Nepal) May 19, 2006
Noelle Wenceslao North-South May 16, 2007
Carina Dayondon North-South May 16, 2007
Janet Belarmino North-South May 16, 2007
Regidor ‘Regie’ Pablo North Col (Tibet) May 17, 2007

FILIPINO EVEREST CLIMBERS, BY HOMETOWN AND BIRTH

Name Hometown Year of birth
Tomas ‘Dale’ Abenojar* Manila, MM 1963

MODULE HOPE 4: MOUNTAINEERING

 4

Heracleo ‘Leo’ Oracion Lucban, Quezon 1974

Pastor Emata Davao City 1973
Romeo ‘ Romi’ Garduce Balanga, Bataan 1969
Noelle Wenceslao San Juan, MM 1980
Carina Dayondon Don Carlos, Bukidnon 1978
Janet Belarmino Bayombong Nueva Vizcaya 1979
Regidor ‘Regie’ Pablo Olongapo City, Zambales 1970
*
Dale Abenojar’s claim to be the first Filipino to climb Everest is disputed by the mountaineering community in the
Philippines
References

https://www.google.com/search?q=what+is+mounatennering&rlz=1C1CHBD_enPH901PH901&oq=what+is+mounatenne
ring&aqs=chrome..69i57j0l7.1 2247j0j8&sourceid=chrome&ie=UTF
https://www.google.com/search?q=what+is+mounatennering&rlz=1C1CHB
D_enPH901PH901&oq=what+is+mounatennering&aqs=chrome..69i57j0l7.12247j0j8&sourceid=chrome&ie=UTF-8

https://www.google.com/search?q=what+is+mounatennering&rlz=1C1CHB
D_enPH901PH901&oq=what+is+mounatennering&aqs=chrome..69i57j0l7.12247j0j8&sourceid=chrome&ie=UTF-8

https://www.google.com/search?rlz=1C1CHBD_enPH901PH901&sxsrf=ALe Kk00Umw-

https://www.google.com/search?q=mt+apo&tbm=isch&ved=2ahUKEwiy2fSc j7_pAhWmG6YKHb5wDAkQ2- M

https://www.google.com/search?q=mt+pinatubo&tbm=isch&ved=2ahUKEwj B48ijr_pAhVD5pQKHXJNB9cQ2-

https://www.google.com/search?q=MOunt+Everest+picx&rlz=1C1CHBD_en
PH901PH901&oq=MOunt+Everest+picx&aqs=chrome..69i57j46j0l5.9543j0j8 &sourceid=chrome&ie=UTF

https://peoplepill.com/people/romi-garduce/

https://peoplepill.com/people/romi-garduce

https://en.wikipedia.org/wiki/Dale_Abenojar

MODULE HOPE 4: MOUNTAINEERING

 5

AQUATIC HAZARDS AND DROWNING

WEEK 4-6

Most Essential Learning Competencies:

To provide students with the opportunity to develop personally, socially and physically through participation in
aquatics in a safe and enjoyable environment.
Objectives
To develop confidence in the water
To perform at least one recognised swimming stroke competently and safely
To develop competence in and an understanding of basic water safety and lifesaving skills and an ability to make
decisions having assessed hazards which relate to water activities
To demonstrate an awareness of the fitness requirements of aquatic activities and their value as a fitness
promoting activity

RATIONALE
Aquatics for HEALTH, SAFETY, FITNESS and FUN.
Aquatics has a unique place in a balanced physical education programme. It provides students with a water-based
learning experience through participation in a broad range of structured activities. It provides opportunities for
physical, psychological and social development of each student.

PHYSICAL BENEFITS
Students of all ability levels can develop a range of skills in the water
Students can improve stamina, functional capacity and local muscular endurance without undue strain on the
joints
Students will have the opportunity to develop a range of skills which can be used throughout their lives.
SOCIAL BENEFITS
Aquatics provides an opportunity to participate in physical activity which can:
A. be enjoyed with family and friends
B. develop an awareness of safety in or near water
C. provide opportunities to share responsibilities and cooperate with others
D. become involved in competition at appropriate levels
E. Assume different roles and responsibilities i.e., personal safety, co-operation, care of others.

MODULE HOPE 4: MOUNTAINEERING

 6

PSYCHOLOGICAL BENEFITS
Students can experience:
1. an appreciation of personal success
2. an improved self-image and sense of independence
3. an enhanced feeling of well being
4. An opportunity to experience risk and challenge.
Swimming
- is an activity that burns lots of calories, is easy on the joints, supports your weight, builds muscular strength and
endurance. It also improves cardiovascular fitness, cools you off and refreshes you in summer, and is one that you
can do safely into old age. In this article, I'll review the history of swimming, the benefits, the strokes, how to get
started, what to wear, the equipment you need, where to swim, and more.

What is the history of swimming?

Human beings have been swimming for millennia. According to Wikipedia, Stone Age cave drawings depict
individuals swimming and there are written references in the Bible and the Greek poems "The Iliad" and "The
Odyssey" dating back 1,500 to 2,000 years. There are even Egyptian clay seals from 4000 BC showing four
swimmers doing a version of the crawl, and the most famous swimming drawings were apparently found in the
Kebir desert and were estimated to be from around 4000 BC.

According to the Encyclopedia of Traditional British Rural Sports, literature specifically related to swimming
grew in the middle ages. It is believed that the first book devoted to swimming was Colymbetes by Nicolas
Wynman written in 1538, and a more widely recognized text, De Arte Nantandi, was published in Latin by
Everard Digby in 1587. The encyclopedia also reports that swimming was required of knights and that Romans
built bathhouses and pools in the cities they conquered to serve as social clubs and places to exercise.

Organized swimming began in the 1800s and 1900s with the creation of swimming associations (for example, the
Amateur Swimming Association in 1886) and clubs that competed against each other. There are reports from that
era of swimming clubs in England, France, Germany, and the United States. High-profile events also contributed
to swimming's visibility. For instance, Matthew Webb swam the English Channel in 1875.

Competitive swimming continued to grow in popularity during the 1800s and was included in the first modern
Olympic Games in Athens in 1896. In 1904, the Olympics in St. Louis included the 50-, 100-, 220-, 440-, 880-
yard and one-mile freestyle, the 100-yard backstroke and 440-yard breaststroke, and a 4x50-yard freestyle relay.

MODULE HOPE 4: MOUNTAINEERING

 7
By the 20th century, swimming had become mainstream. Indoor pools were beginning to appear, most towns with
populations over 20,000 had public outdoor pools, and swimming clubs became increasingly popular for
recreation. Women participated for the first time in swimming in the Olympic Games in Stockholm in 1912, and
Johnny Weissmuller (considered by many authorities to be the greatest swimmer of all time and who later went on
to Tarzan fame in movies) became the first person to swim 100 meters in less than one minute.

Today swimming is the second most popular exercise activity in the United States, with approximately 360
million annual visits to recreational water venues. Swim clubs, recreation centers, Y's, and many other facilities
feature swimming pools. Many high schools and colleges have competitive swim teams, and of course, swimming
is one of the most popular Olympic sports. Millions of Americans are swimming each year. Are you one of them?
If not, the following information may help get you started.

AQUATIC HAZARDS AND DROWNING

What are some of aquatic hazards? How should first aid be administered to victims of these aquatic hazards?

The underwater is such a wonderful place to explore. However it can be home also to some aquatic creatures that
may pose some hazards to people. Some aquatic hazards are as follows

Jellyfish/Portuguese Man-of-War/Fire Corals

People stung by jellyfish, Portuguese man of war, or fire corals will experience swelling burning, and severe pain.
When stung, one must get the person first out of the water

To stop the stinging:

1. Wash the area with seawater into fresh water to deactivate stinging cells.
2. Rinse the area with vinegar for at least 30 seconds. If vinegar is not available solution of baking soda can
be used. This will deactivate the stinging cells

MODULE HOPE 4: MOUNTAINEERING

 8
3. Next, soak the area in hot water for at least 20 minutes if possible. Cold packs can be used instead if the
area cannot be soaked in hot water
4. To relieve itching and swelling, use mild hydrocortisone cream or oral antihistamine

Bring to the nearest medical facility if the person exhibits severe allergic reaction or if the sting covers more than
half an arm or leg. If the sting also came from a box jellyfish, then the person needs to be brought to the hospital
immediately. The victim may suffer from intense pain and experience swelling. Box jellyfish sting can be fatal.

Some 20 to 40 people die from stings by box jellyfish annually in the Philippines alone, according to the US National
Science Foundation

2. Sea Urchin/Weever Fish

1. Sea urchin puncture and weever fish stings are treated in a similar way.
2. Remove large spines carefully with tweezers
3. Scrub wound with soap and rinse with fresh water
4. Do not close the wound with tape.

Call for urgent medical attention if severe allergic reactions are observed

3. Stingray
You should immediately call a lifeguard and seek speedy medical help as there is no antidote for stingray venom.
While waiting for ambulance, do the following first aid

1. To control pain, immerse the affected area in hot water (as hot as can be tolerated without burning skin) for
30 90 minutes.
2. Any large spines should be carefully removed from wound using tweezers (avoid touching the spine with
bare hands) Spines embedded in or near joints or tendons must be assessed and spines may need to be surgically
removed.
3. Clean wound using soap and fresh water, do not cover wound

ENVIRONMENTAL HAZARDS
What are some of the environment hazards? How should we administer first aid to victims of these hazards.

MODULE HOPE 4: MOUNTAINEERING

 9
The mountains and the wilderness have so much to offer to people to enjoy and these include of these hazards?
Some animals and plants which might impose some hazards to people. It is important to know how to deal with the
injuries they cause to people as this may save lives.

1. Poison Ivy Poison Oak Poison Sumac/Wood Nettle

Poison ivy, poison oak and poison sumac are plants than can cause an itchy rash upon contact These plants have a
substance called the urushiol which causes the rash The rash usually disappears in one to three weeks The following
are what should be done when one gets in contact with this rash-causing substance

a. If the plants left some stinging hairs, they have to be removed fast as this is how the poison enters the body.
Various methods are used in removing them such as duct tape (placing it on the area and logically the hairs will
stick to the tape) or tweezers The important thing to remember is not to rub them as this will further spread the
substance:
b. Wash exposed area with soap and warm water washing it within 10 minutes upon contact can significantly
reduce chances of allergic reaction.
c. Remove contaminated clothing, as the oil of the plant can continue to spread from clothing.
d. Ease the itching discomfort by applying cool compress for 15-30 minutes.
e. Avoid topical antihistamine, anesthetics, and antibiotic ointment--they can make skin more sensitive.
f. Put calamine lotion to alleviate itching.
g. if itchiness makes it difficult to sleep give oral antihistamine

2. Leeches
Leeches or locally called limatik are common sights in the Philippine forest. Hikers usually come across a leech
already clinging and sucking blood on their skin. Pulling it out is not advisable as it regurgitates (or vomit back")
the blood it has ingested or may worsen the wound. It is important to note that leeches when full just leave or fall-
off on their own. Usually applying alcohol-based solution or flame (through lighter or match stick) is a faster way
for leech to fall off.

However, when leech enters the mouth, throat, or nose it will be difficult to just remove it. Local mountaineers
suggest gargling with alcohol-based drink and it will usually do the trick. The most difficult part is when the leech
enters the eyes. Some hikers say they were able to remove leech by using tweezers. Others just leave it until the
leech leaves on its own. The safest way is to let medical personnel remove it.

MODULE HOPE 4: MOUNTAINEERING

 10
It can be an emergency case if there is a generalized itching in the whole body for a person bitten by leech. If rashes,
dizziness, fever, and difficulty of breathing happen, this means that the person has an allergic reaction to the leech
and medical attention must be sought immediately. Antihistamine may serve as a first aid.

2. Snake Bites
The mere sight of snake would likely scare people and make them Snakes are part of the natural environment and
we have to learn ways of respecting them. However, snakes, just like other attack as part of their defensive Not all
snake are venomous, in fact, according to World Health Organization ("Venomous 2010) of the 3000 species of
snake, only 600 are venomous. As a general rule, venomous snakes have a triangular shaped heads and elliptical
eyes (like the cat's eye), of the rounded heads of most snakes and round eyes. Most venomous snakes also have a
color pattern while non-venomous have one solid Of course, there is always an exception to this general description.
The first important thing to notice when one is bitten by a snake is to remember how the snake looked like this
information will be helpful. The Department of Health released important advisory containing basic on first aid in
case of snake bites. Please refer to the advisory below.

FIRST AID (SNAKE BITE)

MODULE HOPE 4: MOUNTAINEERING

 11

4. Drowning
According to report presented in the 2011 World Conference on Drowning Prevention, eight people die every day
in the Philippines due to drowning UNICEF survey also showed that drowning has been ranked as the fourth leading
cause of death in the Philippines (Sebellines 2011).

How is first aid administered to a drowning victim?

Outdoor activity in the waters also has the risk of drowning. What first aid administration must be done!

1. Call for help before beginning these important first aid emergency measures
2. Turn the drowning person's head to the side to allow any water to drain from mouth and nose Tum the
head back to the canter.
3. Check for breathing and pulse if both are not present perform CPR.
4. If there is pulse but no breathing, begin mouth-to-mouth resuscitation.
5. Give two rescue breathe in the mouth of the person as you pinch his or her nose helps air get past any
water that is clogging the breathing passageways and the lungs. After four strong breathes, put your ears near the
mouth to listen and watch the chest signs of breathing.
6. Check pulse and repeat cycle if there is no pulse until emergency personnel arrive.
7. It is important to bring victim to a hospital even if he/she has started breathing, the might be
complications resulting from the water exposure such as pneumonia, infection etc.

What should we do with victims of a lightning strike?

To save the life of a lightning strike victim, do the following

1. Call for help.

2. While waiting:
a. Assess situation. If necessary, move the victim to a safer and covered location is not a usual case for victims
to have major broken bones unless they fell or h been thrown over long distance. In such case of suspected fracture,
do not m the patient if there is no risk of aggravating the injury while waiting for help.
b. A lightning strike may cause a heart attack so check if the victim is breathing or has pulse If both are not
present, then do CPR. If with pulse but the victim is breathing, then do rescue breathing until help arrives.
c. If the place is cold and wet, put protective layer on the ground to avoid risk of hypothermia.
d. Lightning also causes injuries such as burns, shock, and trauma. Treat each of injuries with first aid until
help arrives.

MODULE HOPE 4: MOUNTAINEERING

 12

LET'S DO THIS!

Activity:

Performing the CPR

How should the CPR be administered? Sequence the following procedures by writing number 1-10 1 being the
first procedure.

________________ completely seal the person's mouth

_________________ Use upper body weight to push down or compress the chest at least two inches

_________________ Continue cycle

__________________ Tilt head, lift chin.

___________________ Place the heel of one hand over the center of the person's chest, then the other hand on top
of the first hand.

____________________ Push hard at a rate of 100 compression per minute

____________________ Pinch nose shut

_____________________Kneel next to the person's neck and shoulder

_____________________ Put person on his or her back

______________________ Blow in for about 1 second to make the chest clearly rise

MODULE HOPE 4: MOUNTAINEERING

 13

REFERENCES:
https://www.medicinenet.com/swimming/article.htm
Recoil OffGrid images
Infographic: Snake Bite First Aid | RECOIL OFFGRID
Physical Education and Health Volume II Rex Bookstore; Conrado R. Aparato, Zyra Ruth Talaroc-Brebante,
Lualhati Fernando-Callo, peter Fermin Dajime

MODULE HOPE 4: MOUNTAINEERING