FIT OA – OUTDOOR and ADVENTURE

Basic Line patterns

OUTDOOR – Things which can be best taught outdoors should there be taught (L.B. Sharp,
1947)
As a place, a subject, a reason, a method, a topic and a process that all of those are
part of individual learning. (Priest, 1986)

ADVENTURE – Come from the French term AVENTURE which evolved from the Latin word
Adventurus which simply means ” about to arrive” which connote and exciting event
that contains elements of risk and danger, where the outcome is uncertain.

CONCEPTS OF OUTDOOR
1. Recreational activities – For fun (Walking, Jogging, Biking, Backyard camping, urban
living)
2. Outdoor activities – With risk and danger (Backpacking, hiking and camping,
Mountaineering, swimming
3. Life preservation – Survival
I. KNOT TYING – Is a knot tied with a hitch or loop around one of its parts. It can allow two
lines to hold together or two parts of the same line together.
Is also a skill demanded for sailors, explorers, traders, adventurer,
engineers, and other people.
ROPES – Fasten things together and the most indispensable item of equipment that an
outdoor adventurer can bring.

Parts of a Rope:
1. END PART (running part) – is the short free end of the rope
2. STANDING PART – This is the long end of the rope.
3. BIGHT – A ‘’U’’ shape by bending the rope, keeping the two parts parallel to each
other.
4. LOOP – Is made out of a bight by simply crossing the two parts of a rope.

Rope making:
1. FIBERS twisted together to the right to form a yarn
2. YARN twisted together to the left to form a strand
3. STRAND twisted together to the right to form a rope
4. ROPE twisted together to the left to form a cable.

CHARACTERISTICS OF A GOOD KNOT

1. It fits the purpose
2. It can be tied quickly
3. That it will hold fast, or you can depend upon it doing the job that is supposed to do.
4. That it can be easily untied.

CLASSIFICATION OF KNOTS AND THEIR TYPES:

1. STOPPER KNOT 4. HITCHES

Types: Types:
1. Overhand knot 1. Clove hitch
2. Double overhand knot 2. Timber hitch
3. Series of overhand knot 3. Backhand hitch
4. Figure of eight knot 4. Anchor bend
5. Double figure of eight 5. Timber hitch
6. Heaving knot

2. JOIN KNOT 5. SAVING AND SHORTENING

Types: Types:
1. Square (Reef) Knot 1. Sheep shank
2. Sheet bend 2. Dog shank
3. Double Figure of eight 3. Butterfly
4. Slippery sheet bend
5. Granny knot

3. LOOP KNOT
 Types:
1. Bowline
2. Bowline on a bight
3. Triple loop bowline

II. WALL CLIMBING

- It is an artificially constructed wall with grips for hands and feet, usually used for
indoor climbing, but sometimes located outdoors.
- Some are brick or wooden constructions, but on most modern walls, the material most
often used is a thick multiplex board with holes drilled into it

Essential Equipment:

1. Rope - Anchored to the ceiling, this is what climber and belayer use to manage safety while
climbing.
2. Harness - are intended to be worn, and secures a person to a rope or anchor.
3. Grigri - (pronounced Gree-gree) This an assisted braking belay device and is intended to
secure the climber in place while moving up the feature.
4. Locking Carabiner - Used to secure the Grigri to the belayer
5. Chalk - To keep your hands from getting sweaty while you climb.
6. Climbing Shoes - The interface between your feet and the rocks, these shoes should fit tight
but comfortable.
7. Helmet - To protect your head from things falling on you and also from your head hitting
the rock if you fall.

Benefits of Wall climbing:

 Gives You Cardio and Strength Building in One Workout

 Muscle Groups Strengthened
 Improves Flexibility
 Reduces Stress
 You Increase Mental Strength
 Helps Us Conquer Fear
 Can Ward Off Chronic Illnesses
 Burns Calories
 Provide Amazing Experience
 Gives Sense of Victory

Steps in wall climbing

A. Climber
1. Begin by tying a figure eight knot on the end of the rope closest to the route you will
be climbing.
2. Pull the end of the rope containing the figure eight knot through the loop in your
harness so that the knot sits close to your waist.
 3. Now tie a figure eight follow-through knot.
4. Lastly, tie a safety knot with the remaining length of rope.

1. Ascend the wall or feature you are attempting to climb. This is best achieved using a
combination of hand and foot placements to maintain balance while gaining vertical distance.
2. Once you have reached the highest point you can. Communicate with your belayer. tell
him/her you are ready to come down now.
3. Lean back in a comfortable position with your hands on the rope and feet pressed out against
the wall.
You're belayer will now do the work of repelling you down to the ground.

B. Belayer
1. Open the Grigri.
2. Using the end of the rope not occupied by the climber, feed the rope around the
Grigri, ensuring that the break end of the Grigri goes up and out towards the
climber. It's critical that you do this correctly or the Grigri will not secure the
climber during a fall. This step is clearly labeled on the Grigri itself so if you're
unsure if you did it correctly, view the side of the Grigri for instructions
3. Close the Grigri.
4. Attach the carabiner to the Grigri and then the carabiner to your harness loop.
5. Always follow the five steps

1. Pull the slack in the rope out (through the Grigri) as the climber ascends.
Watch your climber to anticipate when slack needs to be taken. A good belayer will keep
the rope taught without physically pulling the climber up the wall.
2. When the Climber is ready to descend, pull as much of the rope as you can through the Grigri
and away from the climber. State "coming down" or "ready" so the climber knows to let
go of the wall and prepare for descent.
4. Pull back slowly on the control lever of the Grigri to release the lock and slowly let your
partner back down to the ground.

The control lever on the Grigri is very sensitive so be sure not to pull back quickly as your
climber could fall considerably far.

TYPES OF HOLDS:

1. JUGS – Are big, open holds that you can hold your whole hand around. Easy to grip and provide
excellent grip.
2. CRIMP – Are very small edge that’s only big enough for the pads of your fingers.
3. PINCH – Any piece of rock that you can pinch with your thumb on one side of your fingers on
the other.
4. SLOPER – Are big bulges with no positive angle for your hands to grip.
5. POCKETS – Are holes in the rock, they can be so small that you can barely fir one finger, or
wide enough to fit your whole hand.
6. UNDERCLING – is any hold you grip from the bottom so you can pull up.
III. BASIC TECHNIQUE OR MOVE IN WALL CLIMBING

1. BUMP – A technique in which you move an extremity to a hold.

2. MATCH – Both hand and feet to the same hold.
3. SIDE PULL – Any hold that oriented for a sideways pull.
4. CROSS OVER – Left hand to grab the holds that are on our left side and vice versa.
5. UNDERCLING – Is when you use the underside of the hold.
6. BACK STEP – Turning the hip to the side and step with the outside edge.
7. DROP KNEE – Foothold near hip level,
8. FLAGGING – Is a counter balancing by using the limb to shift your weight.
9. ROCK OVER – Is a climbing technique in which the climber rocks onto a hold by moving
sideways instead of upwards.
10. MANTLE – is when you push down on a hold and bring feet up to meet hands.

IV. OBSTACLE COURSES

- A course over which participants negotiate obstacles to be climbed, crawled under,

crossed on suspended ropes, etc., as used for training soldiers. A series of difficulties
that have to be negotiated in order to achieve a particular aim.
- Obstacle course racing (OCR) is a sport that challenges you to outrun your opponents
while also overcoming a set of obstacles. These races will put your strength,
endurance, and determination to the test with physical and mental trials.

HISTORY AND ORIGIN

The modern obstacle course race has actually been around since 1987. The UK-based
Tough Guy Race was then deemed the toughest race in the world. The Tough Guy Race brought
participants face-to-face with their greatest fears like heights, enclosed spaces, and yes, even
electricity.
Some enthusiasts link the creation of OCR to adventure racing, which first emerged in
the late 1960s. Adventure racing is more focused on sharp navigation skills. Some adventure
races can last over the course of several days and require competitors not just to run but also to
bike, kayak, and rock climb their way to the finish line.
Nowadays, thousands of OCR events are open not just to daredevils and athletes, but to
everyone and anyone who’s interested to OCR. There are races with different degrees of
difficulty and all kinds of gimmicks. All it takes is a few clicks or chatting up a friend who's tried
it to know the wide spectrum of races going on right now.

CLASSIFICATION OBSTACLE RACES:

1. Spartan Race - Named after the Ancient Greek civilization that gave its citizens the most
intense military training of its time, the Spartan Race was first introduced in 2010.
Joe De Sena, CEO and co-founder of Spartan Race, calls it a "gateway drug" that
gets you hooked on the OCR lifestyle.
2. Tough Mudder - The Tough Mudder is not a race. This obstacle course is a challenge that
 tests participants' ability to work as a team. Tough Mudder courses are made to
take advantage of the natural features of their outdoor venues.
3. Ninja Warrior - The most widely televised OCR is the Ninja Warrior. Obstacles vary per
city and season but consistently involve speed, balance, upper-body strength,
grip, and the Warped Wall, which is similar to the Everest but without the
slippery surface.
4. Conquer Challenge PH - This is an OCR created by enthusiasts in the Philippines to entice
and challenged their fellow athletes. Crossfitters, runners, triathletes, and fitness
buffs alike are all invited to race, climb, overcome, and help each other out on the
course.

TYPES OF OBSTACLE:

1. Monkey Bars 6. Tire Run

2. Wall climbing 7. Balance Beam
3. Mud Crawl 8. Barrel Vault / Spring board
4. Rope Climbing 9. Kims memory
5. Rope Traverse 10. Relays
V. NAVIGATION / FINDING DIRECTIONS

A. COMPASS
- Is a navigational instrument for determining directions relative to the Earth’s
magnetic poles.
- It consists of magnetized pointer (usually marked on the North end)

Kinds of Compass with common uses

1. Dial Compass – Has no needle but its zero or “N” marking or arrow, continually points to the
same direction.
2. Needle Compass – Has a needle which always points to the magnetic North.

VI. BASIC LIFE SUPPORT

An emergency procedure that consists of recognizing respiratory or cardiac arrest or both and the
proper application of CPR to maintain life until a victim recovers or advance life support is
available.

Article 12 No. 4 of Act No. 3815 of the Philippine Revised Penal Code
Any person who, while performing a lawful act with due care, causes an injury by mere
accident without fault or intension of causing it” is exempt from criminal liability.

Article 275 Nos. 1 & 2 of Act No. 3815 of the Philippine Revised Penal Code

Objective:
1. Preserve life
2. Prevent further harm and complication
3. Seek medical help
4. Provide reassurance

EMERGENCY ACTION PRINCIPLE:

I. Scene safety To obtain consent, do the following:
II. Knowing what happened * Identify yourself to the victim or bystander
 Cause of injury * State your level of training
 Nature of illness * Ask the victim whether you may help
III. Role of bystanders * Explain what you observe
IV. Number of casualties * Explain what you plan to do
V. Asking permission or consent

A. CPR (Cardiopulmonary Resuscitation) – A medical procedure involving repeated

compression on a patient’s chest, perform in an attempt to restore blood circulation and
breathing of a person suffering cardiac arrest.
 Importance of CPR heart disease is on the rise, CPR can
he
1. While heart disease is on the rise, CPR can help save lives.
2. It can reduce recovery time of the patient being resuscitated
3. Emergency situations always need immediate action especially CPR as the ambulance might
not be able to arrive right away
4. Brain death occurs four to six minutes after the heart stops breathing. CPR effectively keeps
blood flowing and provides oxygen to the brain and other vital organs, giving the victim a
better chance for full recovery.

CPR CHEST COMPRESSIONS

B. BANDAGING
- Are used to hold dressing, compressions, or splints in place.
- It also controls bleeding by pressure when used with dressing.
- Can also be used as slings to support broken or sprained arsms.
Types:
1. Triangular bandage
2. Adhesive tape bandage
3. Roller (elastic) bandage