12

NAME:__________________________________________
GRADE/SECTION:______________________________

PE AND HEALTH
Quarter III – Week 1-2
Mountaineering

CONTEXTUALIZED LEARNING ACTIVITY SHEETS

SCHOOLS DIVISION OF PUERTO PRINCESA CITY
PE and HEALTH – Grade 12
Contextualized Learning Activity Sheets (CLAS)
Quarter III – Week 1-2: Mountaineering
First Edition, 2020

Republic Act 8293, Section 176 states that: No copyright shall subsist in any work of
the Government of the Philippines. However, prior approval of the government agency or
office wherein the work is created shall be necessary for the exploitation of such work for a
profit. Such agency or office may, among other things, impose as a condition the payment
of royalties.

Borrowed materials (i.e., songs, stories, poems, pictures, photos, brand names,
trademarks, etc.) included in this CLAS are owned by their respective copyright holders.
Every effort has been exerted to locate and seek permission to use these materials from
their respective copyright owners. The publisher and authors do not represent nor claim
the ownership over them.

Published by the School Division of Puerto Princesa City

Development Team of the Contextualized Learning Activity Sheets

Writer: Kathleen Kate C. Arcegono

Content Editors: Alfredo Amor Magbanua

Language Editor: Alfredo Camacho

Reviewer: Jenelyn M. Acuňa

Proofreader: Alfredo Amor Magbanua

Illustrators: Kathleen Kate C. Arcegono

Layout Artists: Arcadio Buncag

Management Team:
Servillano A. Arzaga, CESO V, SDS
Loida P. Adornado, PhD, ASDS
Cyril C. Serador, PhD, CID Chief
Ronald S. Brillantes, EPS-LRMS Manager
Alfredo Amor A. Magbanua, Division MAPEH Coordinator
Eva Joyce C. Presto, PDO II
Rhea Ann A. Navilla, Librarian II

External Evaluators:

Division Quality Assurance Team: Ronald S. Brillantes, Xandra May P. Encierto

Division of Puerto Princesa City-Learning Resource Management Section (LRMS)

Sta. Monica Heights, Brgy. Sta. Monica, Puerto Princesa City
Telephone No.: (048) 434 9438
Email Address: puertoprincesa@deped.gov.ph
 Lesson 1

Mountaineering
MELC: Self-assesses health-related fitness (HRF) status, barriers to physical activity
assessment particiption and one’s diet.
PEH12FH-Ig-i-6 Week 1 ( Mountaineering)

Objectives:
1. Define and recognize the importance of mountaineering.
2. Identify the benefits of mountaineering in relation to health-related
fitness.
3. Distingush the barriers of physical activities to mountaineering.

Let’s Try
Directions: This assessment will help you determine how much you know about the topics
in this CLAS. Choose the letter that corresponds to your answer and write it on the space
provided before the number.

______1. What is often referred to as alpinism which means climbing with difficulty such as
climbing the alps?
A. Camping C. Mountaineering
B. Canoeing D. Walking

______2. Which of the following is an outdoor navigational recreational activity using

specially drawn and detailed maps?
A. Camping C. Mountaineering
B. Hiking D. Orienteering

______3. What type of mountaineering activity requires to go on an extended walk for the
purpose of pleasure and exercise?
A. Camping C. Mountaineering
B. Hiking D. Orienteering

______4. Which of the following is an activity that people do by staying and sleeping in an
outside area for one or more days and nights, using a tent?
A. Camping C. Mountaineering
B. Hiking D. Orienteering

______5. Which of the following is an organized activity done during one’s free time for
individual reasons, needs, or interests, where a certain interaction between man
and an element of nature takes place?
A. Activities C. Mountaineering
B. Indoor Recreation D. Outdoor Recreation

1
______6. What type of camping activity involves an arranged campground close to a
vehicle, certain amenities and emergency aid?
A. Backcountry Camping C. Campsite
B. Campfires D. Frontcountry Camping

______7. What type of camping activity does not have readily available amenities and
vehicles cannot reach the camping location?
A. Backcountry Camping C. Campsite
B. Campfires D. Frontcountry Camping

______8. How will you engage in physical activities to prevent having a sedentary life?
A. Give time doing physical activities C. Lack of self-management
B. Insufficient time to exercise D. Lack of self-motivation

______9. How does climbing positively affect your physical health?

A. Develop strong friendships C. Most of the muscles get exercised
B. Improve self-esteem D. Stress Reliever

______10. Why do mountaineers enjoy climbing mountainous places?

A. Appreciate nature’s beauty. C. Find treasures.
B. Discover different bodies of water. D. See different animals.

Let’s Explore and Discover

Outdoor physical activities provides opportunities to Unlocking of
connect individually, in small groups or as a community to the Difficulties
outdoor environment. Recreation is outdoor when the activity is
Recreation –
undertaken in a natural, rural or open spaces outside the
confines of buildings, usually large land area that is close to something people do
nature. The outdoor physical activities are organized activities to relax or have fun.
done during one’s free time for individual reasons, needs, or Sedentary – not doing
interests, where a certain interaction between man and an or involving much
element of nature takes place.One of the outdoor activities that physical activity.
can be done on land or in the mountains is mountaineering.

What is mountaineering?

Mountaineering, moreover called mountain climbing, an activity that attaining, or

attempting to attain high points in mountainous places, primarily for the liking of
mountaineers to climb. Within the European setting, mountaineering is frequently referred
to as alpinism which means climbing with difficulty such as climbing the alps. It could be
a more challenging frame of climbing where one has to use technical equipment to reach
higher altitudes. Sport enthusiasts see this as a sport, a profession, or a recreation because
it challenges one’s willpower, capacity and skils.

Here within the Philippines, we don't have mountains comparative to Swiss

Alps. Our landscape is shaped and formed by various mountains and slopes which by
no means a feat to climb. Climbing mountains includes a wide range of outdoor skills such
as climbing, trekking, camping and orienteering.

2
• Hiking and Trekking- involves long walks in the wilderness or mountains. Hiking is going
on an extended walk for the purpose of pleasure and exercise, while Trekking involves
walking in more difficult and different environment and usually longer distances.
• Camping- it is an activity that people do by staying and sleeping in an outside area for
one or more days and nights, using a tent. There are two types of camping, frontcountry
camping and backcountry camping. Frontcountry camping includes camping in
an arranged campground near to a vehicle, certain amenities and emergency aid.
Backcountry camping, is the opposite, with no readily available amenities and vehicles
cannot reach the camping location.
• Orienteering- it is an outdoor navigational recreational activity using specially drawn and
detailed maps. It requires navigational skills to navigate from point to point normally
moving at a speed.

Purpose of Mountaineering

Participation in recreational activities like mountaineering influences your healthy

lifestyle. Enjoying nature through treks and hiking up mountains involve more preparation
than just deciding to go for these activities. A group must meet up for a pre climb to discuss
important details such as the location, terrain, supplies, and roles of all members joining
the climb. The group is gathered to meet up after the climb for assessment and reporting.
Mountaineering, aside from being a moderate to vigorous physical activity, also develops
values such as being able to work with others,
being responsible in assignments designated to one’s individual, being able to appreciate
and take care of nature, and to have discipline when involved in an activity that needs
utmost care.

Benefits of Climbing

• Physical Health: Climbing uses lots of muscle groups, both within the upper and
lower body. Most of your muscles get exercised. Participating in climbing can improve
stamina and endurance as well as your muscle strength. Getting out and about in
the outdoors, walking to reach the mountain you wish to climb on, is also a good
aerobic exercise.

• Mental Health and Well-being: Aside from physical health benefits, climbing offers
benefits on our mental health. It helps you improve self-esteem, mental agility and
self-awareness. It is good for your well-being because it is a great stress reliever and
a full body workout. It helps sharpen your brain that needs mental concentration,
focus and a lot of problem solving. A lot of people like it because it allows you to get
away from stresses and just focus on the climb.
• Climbing can be a very sociable activity. You develop strong relationships along with
your climbing buddies due to the level of trust involved and through sharing
challenges and experiences.

(Source: “Health benefits of Climbers and Hill Walkers”, BMC Working for Climbers, Hill walkers and
Mountaineers, accessed: February 9, 2021, https://www.thebmc.co.uk/health-benefits-of-climbing-
and-hill-walking)

3
Barriers to Physical Activity
Getting involved in physical activities like mountaineering activities can be
attributed to personal and environmental factors. An individual may experience different
challenges along the way. This barrier hinders the person to be physically active.

Personal Barriers

With the advancement technology, it is more convenient and easier for the people to
do everyday activities resulting to being less active or having a sedentary life.

Some common barriers that people cite for resistance to exercise are:
• insufficient time to do physical activities
• inconvenience of doing physical activities
• lack of self-motivation
• non-enjoyment
• lack of confidence in their ability to be physically active (low self-efficacy)
• fear of being injured or having been injured recently
• lack of self-management skills, such as the ability to set personal goals, monitor
progress, or reward progress toward such goals
• lack of encouragement, support, or companionship from family and friends

Environmental Barriers

The environment in which we live has a great impact on our level of physical activity.
Obvious factors include the accessibility of walking paths and recreation facilities and
equipments. Factors such as traffic, availability of public transportation, crime, and
pollution may also have an effect. Other factors include our social environment, such as
support from family and friends and community spirits.

(Source: Department of Education, Physical Education and Health Teacher’s Guide, Pasig City: DepEd
Central Office, 2020, PDF version.)

Let’s Practice
Word Association
Directions: Give some words associated with the word mountaineering. Write your answers
inside the circles below.

MOUNTAINEERING

4
Remind Me

Direction: Give some safety reminders in doing outdoor recreational activities using the
word RECREATION.

R-___________________________________________________________________
E-___________________________________________________________________
C-___________________________________________________________________
R-___________________________________________________________________
E-___________________________________________________________________
A-___________________________________________________________________
T-___________________________________________________________________
I-____________________________________________________________________
O-___________________________________________________________________
N-___________________________________________________________________

What is the importance of participating in Outdoor

activities?

Let’s Do More
Identify Me

Direction: Identify the following benefits of doing physical activities. Write letter P if it
belongs to PHYSICAL HEALTH BENEFIT and M if it is a MENTAL HEALTH BENEFIT.

P or M Benefits in doing Physical Activities

1. Improve stamina and endurance
2. Improve self-esteem, mental agility and self-awareness
3. Improve muscle strength
4. Helps in relieving stress
5. Most of the muscles get exercised
6. Improve problem solving skill

5
What’s the Difference

Directions: Differentiate the barriers in doing physical activities. List down at least two (2)
differences of Personal and Environmental Barriers in the table below.

PERSONAL BARRIERS ENVIRONMENTAL BARRIERS

Let’s Sum It Up
Fill In the Blanks

Directions: Complete the sentence below by choosing a word/s from the word pool.

Physically
Alpinism Camping Environmental Hiking
Active
Outdoor
Mountaineering Orienteering Personal Trekking
Recreation

I have learned that…

1. ________________________ are organized activities done during one’s free time for
individual reasons, needs, or interests, where a certain interaction between man and an
element of nature takes place. One of the outdoor activities that can be done on land or in
the mountains is 2._________________. Mountaineering is often referred to as 3._____________
which means climbing with difficulty such as climbing the alps. Climbing mountains
encompasses a wide range of outdoor skills such as 4.______________, 5. _______________,
6._____________ and 7._______________. Getting involved in physical activities like
mountaineering activities can be attributed to 8. _________________ and 9. _______________
factors. Barriers hinder the person to be 10. ______________________.

6
 Let’s Assess
Directions: Read and understand the sentences carefully. Write the letter of the correct
answer on the blank before the number.
______1. Which of the following is an organized activities done during one’s free time for
individual reasons, needs, or interests, where a certain interaction between man
and an element of nature takes place?
A. Activities C. Mountaineering
B. Indoor Recreation D. Outdoor Recreation
______2. What is often referred to as alpinism which means climbing with difficulty such as
climbing the alps?
A. Camping C. Mountaineering
B. Canoeing D. Walking

______3. Which of the following activities is an act of staying and sleeping in an outside area
for one or more days and nights, usually in tent?
A. Camping C. Mountaineering
B. Hiking D. Orienteering
______4. Which of the following activity is an outdoor navigational recreational activity using
specially drawn and detailed maps?
A. Camping C. Mountaineering
B. Hiking D. Orienteering

______5. What type of mountaineering activity requires to go on an extended walk for the
purpose of pleasure and exercise?
A. Camping C. Mountaineering
B. Hiking D. Orienteering

______6. What type of camping activity does not have readily available amenities and
motorized vehicles cannot reach the camping location?
A. Backcountry Camping C. Campsite
B. Campfires D. Frontcountry Camping
______7. What type of camping activity involves an arranged campground close to a vehicle,
certain amenities and emergency aid?
A. Backcountry Camping C. Campsite
B. Campfires D. Frontcountry Camping
______8. How does climbing positively affect your physical health?
A. Develop strong friendships C. Most of the muscles get exercised
B. Improve self-esteem D. Stress Reliever

______9. How will you engage in physical activities to prevent having a sedentary life?
A. Give time doing physical activities C. Lack of self-management
B. Insufficient time to exercise D. Lack of self-motivation

______10. Why do mountaineers enjoy climbing mountainous places?

A. Appreciate nature’s beauty. C. Find treasures.
B. Discover different bodies of water. D. See different animals.

7
 Answer Key

Let’s Try
1. C 2. D 3. B 4. A 5. D
6. D 7. A 8. A 9. C 10. A

Let’s Practice
Activity 1 Activity 2
Possible Answers: * Correct answers may vary
1. hiking 4. Outdoor activity
2. climbing 5. recreation
3. mountain

Let’s Do More
Activity 1 Activity 2
1. P 2. M 3. P 4. M 5. P 6. M * Correct answers may vary

Let’s Sum It Up
1. Outdoor Recreation 2. Mountaineering 3. Alpinism 4. Hiking 5. Trekking
6. Camping 7. Orienteering 8. Personal 9. Environmental 10. Physically Active

Let’s Assess
1. D 2. C 3. A 4. D 5. D
6. A 7. D 8. C 9. A 10. A

References
Website

Department of Education. Physical Education and Health Teacher’s Guide. Pasig City:
DepEd Central Office, 2020. PDF version

BMC Working for Climbers, Hill walkers and Mountaineers.“Health benefits of Climbers
and Hill Walkers”. Accessed February 9, 2021. https://www.thebmc.co.uk/health-
benefits-of-climbing-and-hill-walking.

8
FEEDBACK SLIP

A. FOR THE LEARNER

Thank you very much for using this CLAS. This learner’s
material is aimed at ensuring your worthwhile learning through the YES NO
help of your family members. For feedback purposes, kindly answer
the following questions:

1. Are you happy and contented with your learning experiences

using this CLAS?

2. Were you able to follow the processes and procedures that

were indicated in the different learning activities?

3. Were you guided by anybody from your family while using

this CLAS?

4. Was there any part of this CLAS that you found difficult? If
yes, please specify what it was and why.

B. FOR THE PARENTS / GUARDIANS

Do you have any suggestions or recommendations on how we

can make improvements to this CLAS to better serve the learners?

Yes (Please indicate what this is/these are.)

None

Contact Number: __________________________________

NAME OF SCHOOL:

Teacher’s Name and Signature:

Parent’s / Guardian’s Name and
Signature:
Date Received:
Date Returned: