Physical Education and Health 4

QUARTER 3 – Module 3c

Mountaineering as a Moderate
to Vigorous Physical Activities
 MOUNTAINEERING

George Leigh Mallory, a famous British mountaineer, once famously

responded to the question of why he would want to climb Mt. Everest with the
answer, “Because it’s there.”
What comes first in your mind when you hear about mountaineering? Does
mountaineering known in Philippines?
From the article in redbuzz, “mountaineering can be best described as the
accent of any hill or mountain where the gradient and severity of the terrain
require
some form of climbing and the sustained use of technical equipment”. Technically,
anyone can climb and walk a mountain but this does not mean they are
mountaineers.
Unlike other countries in the world, mountaineering is also known in the
Philippines. Since there are only two seasons in the Philippines, it is most likely
that they prefer to do mountaineering during dry season. It is an ideal season
for the mountaineers to reach their objective which is the summit. For summer or
dry season, mountaineers must have the following equipment:
• Helmet
• Rope
• Harness
• Karabiner
• Protective climbing
equipment
Health Benefits of Mountaineering

Nowadays, many are already health-conscious. They are

afraid of getting illnesses. Without knowing, mountaineering
can help you to improve yourself physically, mentally, and
spiritually.

In an article cited from (https://www.realbuzz.com, n.d),

there are many benefits to mountaineering. It helps to boost
greatly your confidence and team working skills. Aside from
it, the obvious benefits are improving both our physical
fitness and cardiovascular fitness.
 In addition, according to Lasclo (2016), “hiking is not just walking: it
activates other muscle groups, too, not just the lower limbs: the
upper and lower back carries your pack; the shoulders assist in
balance and helps lift you when the trail becomes steeper. Some
studies have demonstrated that hiking helps in the prevention of
osteoporosis by strengthening the bones in your back”.

Moreover, it is also great for our spiritual health because it molds

not just our bodies, but also our character. Perseverance, patience,
confidence, camaraderie, courage, faith: these are courses you
take at the university of the mountains. Presence of mind, too:
and this is a valuable asset in an increasingly uncertain world. When
storms and floods come, a hiker is always prepared. Finally, when we
dream of high mountains but realize that we have to start with the
low ones first, we appreciate the value of discipline and humility, and
we allow ourselves to learn from others ahead of us.
 MOUNTAINEERING ACTIVITIES

a. HIKING & TREKKING

Hiking involves a long energetic walk in a
natural environment on hiking trails or footpaths
for a day or overnight.

Trekking involves a long vigorous hike in

the wild natural environment for multiple days.

It can be done off hiking trails.
 DIFFERENCE BETWEEN HIKING AND TREKKING

Ziaeku (2020), introduces these differences between hiking and trekking:

HIKING TREKKING
Done for fun or pleasure, to reconnect with nature and calm the mind Also done for pleasure and fun, but with a particular destination.
Pilgrimages often include a search for spiritual or moral significance.

Establishes hiking trails and footprints Cross-country hiking trails, or areas without any roads in complete wilderness.

Anything that can be done overnight. Form 2.5 mi (4 km) to 30 mi (50 km) Trekking lasts multiple days and can be anywhere from 30 mi (50km) to 15,000 mi
(24,000 km) and up.

It can be a short day hike or an overnight hiking experience. Usually more than two days. As long as it takes to get to the destination.

For day hikes, usually a light day pack with a bottle of water, lunch, and spare For solo treks, a 50-60 L backpack is necessary. You will have to pack a tent,
socks will suffice. For an overnight hike, you might need to bring a change of sleeping bag, food cookware, clothes, medication, compass, etc. to last you for at
clothes, more food, a tent, and a sleeping bag, depending on the accommodation. least a week or as long as it takes to reach a supply station. Sturdy hiking boots with
Hiking shoes or boots. ankle support are essential.

You should be able to walk for at least 5 hours. Trekking can be mentally and physically challenging. You have to be in a pretty good
physical condition and able to hike for about 7 hours a day, for a few days in a row.
 Health Benefits of Hiking and Trekking
As well as fun and riveting, hiking and trekking can
improve your mental and physical health. Here are just a
few benefits of hiking and trekking:

1.It lowers the risk of heart disease and improves your

blood pressure.
2.Better overall fitness.
3.Improves your mental health.
4.It burns calories.
5.It makes you creative.
 b. CAMPING
As cited in an article from (https://www.eurekacamping.com/ 2016), most people
go on camping trips because they're tired of the city or ready for an adventure

In Britannica, camping defines as a recreational

activity in which participants take up temporary
residence in the outdoors, usually using tents or
specially designed or adapted vehicles for shelter.
Camping was at one time only a rough, back-to-
nature pastime for hardy open-air lovers, but it
later became the standard holiday for vast numbers
of ordinary families
 Whether you enjoy biking, hunting, or any
other outdoor activity, camping offers you a way
to focus completely on a hobby for a few days
without external distractions.
 Health Benefits of Camping Most people go on
camping trips because they’re tired of the city or ready for an
adventure. One might realize is that camping can help you live
longer and a healthier life. (https://www.eurekacamping.com/ 2016)

These are the benefits that we can get from camping:

1. The fresh air

2. Socialization
3. Improved moods
4. Less stress
5. Exercise
6. Sunshine 7. A good night’s sleep
8. Good food
9. New challenges
10.Meditation
ORIENTEERING

From an article in (https://orienteeringusa.org/ n.d.), orienteering can

gradually build your map-reading skills from exploring a local city park
full of obvious structures to navigating remote terrain with few, if any,
man-made features.
Furthermore, on orienteering maps, a course consists of a triangle,
circles, a double circle and sometimes connecting lines all in purple.
The triangle is the start. The double circle is the finish. All the
circles in between are checkpoints. Numbered orange and white
flags are placed in the terrain to show you that you have reached the
correct location. At each checkpoint, you will punch registering that you
found the correct location. You may use any route you want between
checkpoints.
Britannica defines orienteering as an outdoor competitive sport that is
similar to cross-country running but with an emphasis on map-
reading and direction finding skills. Through woods and over hills
or rough plains, contestants plot courses between isolated control
points that must usually be visited in
sequence.
 Health Benefits of Orienteering
From the website of Health Fitness Revolution (2015), orienteering offers
many benefits, but its biggest attraction is fun. It is a joy to walk and run through
forests and fields armed with a compass and a map. The following are the benefits
of orienteering:

1. Creates a balance between mind and body.

2. Teaches self-reliance.
3. Sharpens decision-making skills.
4. Teaches how to think and act under pressure.
5. Increase fitness levels.
6. Increase cardiovascular capacity.
7. Enjoying time with nature.
8. Increases self-esteem.
9. Can be very useful and even lifesaving.
10.Become part of a community.
11.Can be done anywhere globally.
 COLLAGE MAKING!
TASK 2. INDIVIDUAL TASK: “Mountaineering Collage”

Instructions: Use a short bond paper in accomplishing the

performance task.

1. Your task is to use your creative imagination in making a

mountaineering collage.
2. Find and cut pictures of the different mountaineering
activities.
3. Paste it in a short bond paper.
4. Make your work neat, clean, and creative.
5. Be sure to write your complete name at the back part of
your bond paper.
6. Your work will be graded according to the criteria below:
 Rubrics for Mountaineering Collage Making!

CRITERIA STANDARD MY TEACHER’S

SCORE SCORE SCORE
(Student
)
1. Creativity 30 pts.
2. Originality 30 pts.
3. Cleanliness 30 pts.
4. Timeliness 10 pts.
 1.WHAT HAVE YOU
LEARNED FROM THIS
LESSON?
2. HOW YOU APPLY OUR LESSON IN
CONNECTION TO OUR DAILY LIFE?