Observes personal safety protocol

to avoid dehydration, overexertion,

hypo-and hyperthermia during
MVPA participation

CODE: PEH11FH-Iik-t-10
 The first
Filipino to climb
the Seven
Guess who? Summits

Romeo Roberto “Romi” Garduce

Mountaineering
• Wikipedia defines
mountaineering or mountain
climbing as “the set of activities
that involves ascending mountains.
In the European context,
mountaineering is often referred as
alpinism which means climbing
with difficulty such as climbing the
alps.
Enthusiasts see this as a
profession, recreation or a
sport because it challenges
one’s determination,
capacity and skills. There
are three basic forms of
climbing: rock climbing,
snow climbing and mixed
climbing.
Brief History of
Mountaineering
• It was started by philosophers and scientists. In
the 18th century, philosophers began to go to the
Alps of Europe to conduct scientific observations.
• Individuals often went to the area around
Chamonix, France, as it was there that they could
observe the glaciers on Mont Blanc, which is the
Alps’ highest peak
• It was during these visits that Horace-Bénédict de
Saussure, a young scientist from Geneva,
Switzerland, saw Mont Blanc. Captivated by its
height, he resolved to one day climb to the summit
of that mountain.
• Because of his fascination with the mountain, de
Saussure challenged others to scale the mountain Horace-Bénédict de Saussure
and offered prize money for the first ones to climb
to its peak.
After 25 years, this prize money was
claimed by Michel Gabriel Paccard, a
Chamonix doctor, and Jaques Balmat,
his porter. A year after that, de
Saussure was also able to reach Mont
Blanc’s summit. This became the start
of mountaineering as a sport or activity. Jaques Balmat Michel Gabriel Paccard
In the Philippines, climbers also started
exploring our mountains in the mid-1800s.
The first two attempts to climb Mt. Apo
were done by Jose Oyanguren in 1852
and in 1870 by Señor Real. However, both
mountaineers were unsuccessful in
reaching the summit (Henares, 2007).
On October 10, 1880, a fruitful climb was
taken by Don Joaquin Rajal. It was said that
before his climb, he needed to get the consent
of Datu Manig, the Bagobo clan tribal leader.
However, Datu Manig did not permit him right
away. Instead, he was asked to offer a human
sacrifice to their god, Mandarangan. This
demand was later waived. After Don Joaquin
successfully reached the summit of Mt. Apo,
numerous expeditions to the same mountain
followed suit.
The terms trekking and hiking are often used when talking
about mountaineering, and these two terms are often
used interchangeably. However, there is a difference
between the two, and this lies in the activity’s intensity.
 HIKING
-is a long, vigorous walk, usually
on trails or footpaths in the
countryside.

Hiking is done on man-made

road or well-made trails and
basically shorter distance.
 TREKKING
• Trekking - or long-distance hiking -
consists of walking for several days
or several weeks and being entirely
or partially self-sufficient.

In other countries, trekking is

known as backpacking,
trampling, or bushwalking.
What is the
difference between
trekking and hiking?
 hikes are normally
completed in one day
The duration while treks can take
several days or even
several weeks.
 hikers follow a loop: they set
off from their base camp and
The route return there in the evening to
sleep. Trekkers take a
bivouac with them, and every
evening get to enjoy new
surroundings.
 as the trekker needs to be entirely
or partially self-sufficient, and is
away for several days at a time,
The equipment his backpack contains "his entire
home", whereas the hiker only
needs to carry the essentials for
the day. A trekker's lifeline is his
equipment: which means it needs
to be reliable and hard-wearing!
A. Physical Conditioning

• Nutrition
• Hydrating the Body
B. Trip Planning

C. Hiking Essentials

Preparing for a Hike or Trek

 • Backpack
For long trips, it is advisable to pack accordingly:

● The bottom part of the backpack should contain light items that will not be needed during the
day such as sleeping bag in a compression sack, sleeping pads, or loose clothing for colder
temperatures.

● The middle of the backpack should contain the heaviest items such as the stove, food, heavy
clothing, and other equipment not immediately needed. Side pockets of the backpack are usually
where water bottles, trekking poles, and tent poles are placed.

● The top of the backpack should have materials that are immediately needed such as rain jacket,
lunch, first aid, water, electronics in a lightweight dry sack, bathroom kit, toilet paper, hand
sanitizer, etc. Additionally, the topmost part (also called as the brain of the backpack) should have
sunscreen, map or GPS, headlamp, camera, extra batteries, quick snack, multi-tool, match or
lighter, lip balm, candies, etc.

Preparing for a Hike or Trek

• Footwear

A. Climbing Shoes - Climbing shoes

are lighter and more flexible
compared to hiking boots.
However, they also provide less
support. They are best for
smoother paths and easier climbs
where one generally carries
lighter bags.

Preparing for a Hike or Trek

B. Hiking Boots - Hiking boots are
pretty supportive and offer more
protective features than other
climbing shoes. They are intended to
have a higher cut and are
constructed with stiffer materials.
They are, however, heavier than
climbing shoes.

Preparing for a Hike or Trek

C. Backpacking Boots - For longer
trips in which mountaineers carry
heavier backpacks, backpacking
boots are a better option. These
shoes are rugged and can be used
for various types of terrain and in all
kinds of weather conditions. They are
taller, made with stiffer materials,
and have thicker outsoles that
provide protection. The drawback of
these shoes is that they are heavier
than most climbing shoes and hiking
boots.

Preparing for a Hike or Trek

Preparing for a Hike or Trek
A. Setting a Hiking Pace

The hiker must establish his or her own pace while

climbing so as not to overexert oneself. It is
important to remember that the climb is not a race.
It must be done with a speed that is suitable for the
fitness level of the hiker.

Basic Hiking Skills

B. Establishing Rhythm

Rhythm can be defined as the speed one can keep

up for quite a while without needing to take a break.
Work on breathing and synchronize it with your
strides. Swing arms to keep the lower body and
upper body in sync. When ascending, take smaller
steps; when descending, you may use longer steps.

Basic Hiking Skills

C. Taking Breaks
• Allow the heart, lungs, and muscles to rest. Taking breaks will allow
your group to check on one another and determine whether
anyone is experiencing any problems such as sprains or soreness,
which might occur while walking.
• While resting, appreciate the view of nature and try to conserve
energy. Keep in mind as well to take care of nature.
• Eating should also be done during these breaks. One should
frequently eat small amounts to give the body the fuel it requires
without over-burdening the stomach. Dried fruits, snacks, and trail
mixes are particularly helpful and are advised to be consumed
during short breaks.

Basic Hiking Skills

 Pack it in the Backpack

Group Activity (5mins.)

List five of the most important things you think

you will need for a trek or hike. Why did you
choose these five things over other things?
Be ready to discuss your answers with the
class.