SAINT JOSEPH SCHOOL FOUNDATION, INC.
Gov. Camins Avenue P.O Box 210 7000 Zamboanga City
Tel. No.(062) 991-6675 / Fax No. (062) 993-2231
SENIOR HIGH SCHOOL DEPARTMENT
PEH 122: RECREATIONAL ACTIVITY
WEEK 10: CONCEPT NOTES
MOUNTAINEERING
1. Hiking and Trekking
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.
Between the two, hiking is less strenuous. Hikers make use of well-made trails or man-made routes
of shorter distances, so the activity usually takes only a day or two. In contrast, trekking entails more
rigorous physical activity since it involves walking through various terrains. This takes more time
and requires more days outdoors. Another term for trekking used locally is organized climb. In other
countries, trekking is also referred to as bushwalking, trampling, or backpacking.
Preparing for a Hike or Trek
A. Physical Conditioning
Mountaineering requires one to be physically fit and in good health.
(Nutrition and hydrating the body)
B. Trip Planning
When engaging in mountaineering, it is vital to be acquainted with information about the
mountain and trails you will traverse, familiarize yourself with the itineraries, and know the
guidelines or rules being implemented in the area. It’s also best to know what additional
equipment you need to bring to make your climb a safer one.
C. Hiking Essentials
it is important to carry only the essentials, as it is advisable to consider the weight of your
belongings when climbing or trekking. The following are the basic must-haves in
mountaineering:
• Backpack
1. 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.
2. 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.
3. The top of the backpack should have materials that are immediately needed such
as a 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.
D. Footwear
• Climbing Shoes
• Hiking Boots
• Backpacking Boots
E. Other Hiking Essentials
• trekking poles
• medicines
• first aid kit
• sunblock lotion and other protection from the sun
• head gear, rain gear, and protection from cold weather
• sleeping bag (if needed)
• extra set of clothing
• food and water
• mess kit and water bottles
• proper GPS, maps, and compasses
• matches, torch, lighter
• camera
• mobile gadgets
• extra batteries or a power bank
F. Basic Hiking Skills
• Setting a Hiking Pace
• Establishing Rhythm
• Taking Breaks
Checking for Understanding
Title of Activity: Short Response Essay!
Instruction/s:
1. Read and understand the concept notes.
1. What can we gain from hiking/trekking in terms of the following?
1.1 Physical Health
1.2. Mental Health
1.3. Emotional Health
1.4. Social Health
