PE AND HEALTH  Nutrition is also important in the

preparation.
Mountaineering Activities
 It is also very important to seek
Mountaineering clearance first from your doctor in case
- Britannica defines mountaineering or you have some medical conditions to
Mountain as a “Sport in attaining or consider
attempting to attain high points in
Trip Planning
mountainous regions, mainly pleasure
for the climb”  Planning is basic to any activity. Most
- In the European context, activities end up unsuccessful and even
mountaineering is often referred to as disastrous due to poor planning or,
alpinism which means climbing with worst, no planning at all.
difficulty such as climbing the alps
 If it will be a organized climb, then
HIKING AND TREKKING most definitely, planning will be done
with the groups.
Hiking
 If the trip will entail just a day and you
- Is done on man-made road or well are planning it among yourselves, then
made trails and basically shorter in it is best to research and explore
distance, which sometimes only takes possible locations that will match your
a day or two to cover. skill level and your limitation with time
Trekking and budget.

- More rigorous such that it is How are the hiking essentials?

done over a variety of terrain and
Backpack
takes a longer time to hike and thus,
entails more days and nights in the - Very important during a hike.
outdoors - Backpacks have frame designed to give
the wearer, more support, protection,
How do I prepare for a hike or trek ?
and better weight distribution.
Physical Condition Footwear
 It is important that one should be in - Shoes are the most important
good health and is reasonably fit. equipment in trekking.
 You should start the pre-conditioning - A good fit is the number one
of your body by exercising at least requirement in choosing a footwear.
three times a week for at least 30-60
minutes. - Another important factor to consider
in choosing the footwear is the weather
condition
Choice categories of Footwear • Sunscreen and sunglasses

a) Hiking Shoes – these shoes are lighter • Insect repellant

compared to boots and more flexible
but offer less support. They are best • Camera/binoculars
for well-defined trails and shorter • Cellphone/two-way radios
hikes where one carries relatively
lighter load. • GPS/altimeter watches

b) Hiking Boots – it gives more support • Extra batteries for mobile

and have more protective features devices/memory card
than the hiking shoes because they
What are some safety reminders on hiking and
have higher cut with slightly stiffer
trekking?
materials. It is heavier than hiking
shoes. H ike with a group and never alone, Hike
within your skills. Hike within the trails and be
c) Backpacking Boots – it is more
aware of surroundings.
advisable for longer treks carrying
heavy loads. These shoes are tough I nstructions from guides, facilitators, or leader
and can cope with all kinds of terrain should be given utmost attention. Rules and
and weather conditions. It is taller and regulations should be followed strictly.
stiffer and have thicker outsoles with
an all around protection. Heavier K eep in mind and heart the Leave No Trace
compared to most hiking shoes and Seven Principles; go back and review it.
many hiking boots.
E nsure safety of self and others. Learn to
What are the other essential that I need to apply first aid. Learn where to go and what to
bring? do during emergency situations.

• First aid kit CAMPING

• Water When you hear the word “camping”

the first thing that might come to your mind
• Trail foods will be sleeping in tents and campfires.
Perhaps, most would probably recall memories
• Topographic map and compass
of being a Boy Scout or a Girl Scout, which is
• Extra layers and rain gear camping on school grounds, local parks, or
even on a nearby mountain or beach.
• Firestarter and matches
There are two types of camping, frontcountry
• Multi-tool or knife and backcountry
• Flashlight or headlamp and extra 1. Frontcountry camping, sometimes also
batteries called “car camping” is camping planned
campgrounds where it is close to a vehicle,
with certain amenities (such as bathrooms and - Snorkeling allows us not only to grasp
stores) and emergency aid. This is just like the amazing beauty of marine life but
camping on school grounds and on the local swim with them as well.
parks. Typically, picnic tables provided, - We can peek through underneath the
location of tens is specified, and fire rings are water by swimming with the aid of a
designated. This may also included travel- snorkel and mask.
trailer camping.

2.Backcountry camping, is the opposite, where

no amenities are readily available and BASIC EQUIPMENT IN SNORKELING
motorized vehicles cannot reach the camping a. MASK
site. It will require some physical exertion such
as hiking or canoeing to travel to the location - It serves as the viewing device
or to move from place to place. underwater. Without the
mask, everything viewed
What are the essential things to bring in underwater will be blurred or
camping? distorted.
Clothes - Two most important things to
remember in choosing a mask:
- Clothes are the first line of defense so FIT and COMFORT.
that the body can maintain an
appropriate core temperature. PARTS OF THE MASK

Sleeping Bag and Pad

- It provides warmth and

comfort for a good rest at night.

Tents

- It gives protection from the

rain, wind, and bugs. It also adds
warmth, comfort and a sense of
security.

Cooking and Eating Utensils

1. STRAP — holds the mask to the face
SNORKELING underwater.

- Snorkeling is one of the best but 2. MASK SKIRT — soft flexible material that
simple way to see, discover, and seals the mask around the face.
appreciate the intriguing underwater
3. NOSE POCKET — cushions and protects the
life.
nose.
4. PURGE VALVE — a little flap valve located
- fin. Fins are obviously wider and
at the bottom of nose pocket that helps in
thus have a larger surface area than
removing the water that has entered the
the feet, and therefore the
masks.
encounter more water and produce
b. SNORKEL more resistance, thus works better
than the bare feet.
The snorkel is a piece of equipment that makes
it possible to breathe at the surface while the TWO BASIC KINDS OF FINS
face is submerged in the water. Snorkel is
The full foot fins cover the heel and are put on
basically composed of a tube and a mouthpiece.
like slip on shoes. They are easy to use, more
SNORKEL PARTS flexible, and more efficient while swimming on
the surface.

The adjustable fins are open at the heel and have

adjustable straps to secure the feet.

d. SNORKEL VESTS

- Snorkel vests are small and

inflatable, which provide buoyancy
while floating on water.
e. SKIN PROTECTION
- Snorkeling may require one to be
under the sun for some time.
1. PURGE VALVE — a small valve just f. SWIMMING CAP
lower than the mouth that empties the - It is a big help in keeping hair out of
collected water that comes down the the snorkel and the face as well. It
tube when one blows it out. will also help in preventing the scalp
from burning on a sunny day.
2. SPLASH GUARD — prevent splashed
water and spray from easily entering IMPORTANT THINGS TO REMEMBER WHEN
the tube. SNORKELING

3. DRY VALVE — a special valve on top of S tay close to the shore if you are a beginner.
the tube that completely stops water
from entering the tube when a wave N ever do it alone.
comes or when diving underwater. O ne up, one down.
c. SNORKELING FINS R ain check!
- It pushes back anything moving
K now your surroundings.
through it. It is this resistance
that provides much of the E nergy retention.
propulsion created by moving
L eave them alone! Do not touch the marine life.
DIVE GUIDE OR SNORKELING GUIDE

A dive guide or a snorkeling guide is a certified

professional who is capable of leading a group
of aquatic enthusiasts to various dive sites in
the area. He is knowledgeable about what he’s
doing.

CANOEING AND KAYAKING

SAFE KAYAKING

K now first your skills in swimming, canoeing, or

kayaking.

A void paddling alone.

Y ield to safety and know where to go in case of

emergency.

A lways wear your personal floatation device and

KAYAK
other safety equipment.
- Kayak has a covered deck and
it uses a double-bladed K eep hydrated as you will be under the sun.
paddle.
- In the early days, kayak is CANOE
used for hunting marine life.
- Canoe’s structure is wide open
- “Qajak” meaning “man’s
and it uses a single-bladed
boat” or “hunter’s boat”
paddle.
originated from the Inuit and
- In the early days, canoe is
Aleut tribes of Arctice North
used for transporting goods
America.
and people.
- The oldest existing kayaks are
- The word “canoe” originated
exhibited in North America
from the Carib word “kenu”
Department of the State
which meant dugout.
Museum of Ethnology in
- The oldest known canoe,
Munich.
Pesse Canoe, believed to be
BASIC PARTS OF A KAYAK constructed between 8200
and 7600 B.C. was found in
the Netherlands.
BASIC PARTS OF A CANOE