HEALTH OPTIMIZING PHYSICAL

EDUCATION IIII

Quarter 4
12 HUMSS-PATIENCE
Daniel C. Suba
Mrs. Kring Nash
BEYOND THE WALLS 11.3 Apply It in Real Life

PROMOTE MOUNTAIN TOURISM

• The mountains are unique examples of beauty,

peace, austerity, spirituality, eco-yoga and
creativity. The mountains are an extraordinary
environment of biological diversity, cultural
diversity and linguistic diversity. Standing firmly
vertical, the mountains defy the gravity of the
Earth and peek out from the sky.
 HEALTH BENEFITS OF MOUNTAIN
CLIMBING

• It improves your self esteem, mental agility

and self awareness. It’s a great stress-buster
and a full body workout, so it’s good for
general wellbeing. Climbing requires a lot
of problem solving, mental concentration
and focus, so it helps sharpen your brain.
 FIVE EASY-TO-CLIMB MOUNTAINS
FOR BEGINNERS

Want to Climb a Mountain? Here are 5 Peaks Perfect for

Beginners
Hiking: Grays Peak, Colorado.
Backpacking: Hawksbill Mountain, Virginia.
Mountaineering: Mount Adams, Washington.
Rock Climbing: Yosemite Valley, California.
• Ice Climbing: Mount Washington, New Hampshire
BEYOND WALLS 12.1 Go Online

HOW TO TAKE CARE AND MAXIMIZE

THE USE OF BACKPACKS

• To choose the right backpack, the length of

your hike is the first thing to consider. For a
day hike, a pack between 10 and 25 liters
should be enough. You could fit your water
bottle and your picnic in this pack, as well
as a jacket and sunscreen, to cater for all
weather conditions!
 HOW TO TAKE CARE AND MAXIMIZE
THE USE OF BACKPACKS.

Store your backpack with the back-side up

• They absorb movement friction and shock.
Without good padding, you will experience
severe shoulder ache when you wear your
backpack. So these two parts need to be
taken care of well
BEYOND WALLS 12.2 Go Online

INSECT STINGS

• A sting is when an insect uses another

body part, such as a barbed stinger at
its tail end, to pierce the skin and inject
venom (like a poison). They usually do
this in self-defense. Stings are more
painful than bites
 APPROPRIATE FIRST AID IN INSECT
STINGS

• Wash the affected area with soap and water.

Apply a cold compress (such as a flannel or
cloth cooled with cold water) or an ice pack
to any swelling for at least 10 minutes.
Raise or elevate the affected area if possible,
as this can help reduce swelling. Avoid
scratching the area, to reduce the risk of
infection
 WHAT ARE THE SYMPTOMS OF THE
INSECT STINGS?

• Pain.
• Swelling.
• Redness.
• Itching.
• Warmth.
• Small amounts of bleeding or drainage.
• Hives.
BEYOND WALLS 12.4 Apply in Real Life

TOP 20 LIST OF MUST—DO’S IN

MOUNTAIN CLIMBING

• 1). Have Previous Altitude Experience

• 2). Do Not Underestimate Your Training
• 3). Acclimatization is Very Important
• 4). Bring Lightweight Equipment
• 5). Get a VO2 Max Test
• 6). Understand Altitude Sickness
• 7). You Should Consider Taking Diamox
• 8). Be Upfront With Your Medical History
• 9). Take Your Time in the Early Stage of the Trip
• 10). Hydration, Hydration, Hydration
• 11). Separate all Your Gear into Dry Packs
• 12). Make Sure you Eat as Much as Possible
• 13). Bring a Lightweight Air Mattress and Sleeping Bag
• 14). Work With your Teammates
• 15). Bring Multi-Vitamins
• 16). Only Bring Essentials
• 17). Come With the Correct Mental Training
• 18). Expect Harsh Weather Conditions
• 19). Hit the Wall in Your Training
• 20). Respect Your Team and the Mountain
 ETIQUETTE AND SAFETY PROTOCOL
DURING CLIMB

Trail Etiquette to Follow to Keep Our Mountains and Fellow Hikers…

Respect the locals, and greet them when you pass through their villages. …
“Matutong makisama.” …
Greet your fellow mountaineers. …
Respect the beliefs that surround the mountain you’re about to climb. …
• “Don’t feed the animals.”
BEYOND WALLS 13.2 A. Apply It in Real Life

FUN AND MORE ENJOYABLE PHYSICAL

ACTIVITIES FOR THE CAMPERS.
 HIKING

• Hiking is a weight-bearing exercise, which means

your bones and muscles work harder against
gravity. This helps your body build or maintain
bone density, which is critically important as we
age. Studies show bone density declines about one
percent a year after age 40
• Hitting the trail on a regular basis can keep your health in check and lower
your risk of several health dangers. According to The National Heart, Lung,
and Blood Institute, hiking can lower blood pressure by four to 10 points, and
minimize the threat of heart disease, diabetes, and strokes for those at high-
risk.
• The most basic hiking equipment is a stout knife, a pot, cordage, a few ways to
make a fire, and equipment to carry water and other gear.
• The average cost of thru-hiking ranges from $5,000 to $7,000 for a 5- to 7-
month hike; that amount includes gear, trail resupply, and town expenses.
Expect to spend about $1,000 a month per person.
 FISHING

• Fishing offers you the chance to improve

your self-esteem through respect for the
environment, mastering outdoor skills and
achieving personal goals. Fishing can also
play an important role in ones personal and
social development
Seven reasons why fishing is good for you
Fishing keeps you fit. By going fishing your main muscle groups, heart and lungs
are all getting a good work out. …
Fishing increases your vitamin D intake. …
Fishing improves your concentration. …
Fishing with friends. …
Fishing improves your self esteem. …
• Fishing lets you unplug.
• Almost any equipment or gear used in fishing can be called fishing tackle,
examples being hooks, lines, baits/lures, rods, reels, floats, sinkers/feeders,
nets, stringers/keepnets/livewells, spears, gaffs, traps, waders and tackle boxes,
as well as any wire, snaps, beads, spoons, blades, spinners, clevises and tools.
• Fishing rods can vary in price from around $20 to hundreds of dollars. If you’re
just starting out, I’d recommend that you stick to the lower end of the price
range and look for combos. Combos will include the rod and reel for a better
price than buying each part separately.
BEYOND WALLS 13.2 B. Apply It in Real Life

ORIENTATION PROGRAM CAMPING

FOR STUDENTS

• A good site must be large enough for your camping party to pitch up. You need outside space to cook
meals, to sit out and for children to play. A convenient site makes it easier for you to find your way
around in the dark, lessening your likelihood of getting lost. A peaceful environment will assist with
quality sleep
• The Top 10 Best Add-On Campground Amenities To Increase Revenue
• Golf Carts. With expansive parks and numerous attractions, golf cart rentals are a great option. …
• Bike Rentals. Similar to golf cart rentals, bikes have great revenue potential. …
• Linens. …
• Boat Rentals. …
• Hammocks. …
• Mini golf. …
• Jacuzzis and Hot Tubs. …
• Firewood.
 RULES AND REGULATIONS ON
CAMPING

Camp rules are in place to keep the camp community safe and camp operations running smoothly
throughout their stay.
7 Camp Rules to Mention Ahead of Time.
Listen to Your Counselor. …
Camp Chores Are Different Than Home Chores. …
Lights Out Rules. …
Keep Your Personal Space Clean. …
Valuables at Camp. …
• Play Nice.
 CAMPING TIPS

General camping tips

Always plan for bad weather.
Check the weather forecast.
Plan your activities in advance.
There’s nothing wrong with being over-prepared.
Look out for camping sales.
Take a first aid kit.
Use a packing list before setting off.
• Don’t pitch up under a tree.
 GENERAL SAFETY PROTOCOLS IN
CAMPING

8 ways to stay safe while camping

Be aware of any risks around your tent. …
Bring plenty of food and water. …
Be aware of the weather. …
Have First Aid equipment available. …
Know what services are available. …
Keep your eye out for wildlife. …
Be fire safe around campfires. …
• Drive safely.
 CAMPING RESOURCES

Campsite
Tent (and footprint, stakes)
Sleeping bags.
Sleeping pads.
Camping pillow.
Headlamps or flashlights (and extra batteries)
Camp chairs.
Camp table (if no picnic table)
• Lantern (and mantles and fuel/batteries if needed)