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Let’s Learn
This module was designed and written to help you understand the
common injuries in sports.
After going through this module, you are expected to:
1. Engage in moderate to vigorous physical activities (MVPAs) for at
least 60 minutes most days of the week in a variety of setting in-
and out-of-school (PEH11FH-Ia-t-8).
2. Demonstrate proper etiquette and safety in the use of facilities and
equipment (PEH11FH-Ia-t-12).

Objectives:
1. Discuss the nature of basic mountaineering and back packing;
2. Value the importance of engaging into physical activity through
mountaineering;

Let’s Try
Directions: Encircle the letter that best corresponds to your answer in a
given statement.

1. What is the highest mountain in the Philippines?

a. Mt. Banahaw c. Mt. Pulag
b. Mt. Apo d. Mt. Isarog
2. You have a cell phone and five bars. Which of the following is the most
legitimate reasons to call for rescue?
a. You’re lost on day 2 of a-day backpack.
b. Your hiking companion dislocated his shoulder. It’s back in now,
and pretty painful, but it works OK.
c. Just before dark, your 6-year-old brother wandered away from
camp. You can’t find him, and rain has started falling.
d. None of the above
3. It's day 3 of your hike Trail at Mt Apo, your water bottles are empty,
and the map doesn't show any springs on this high upland. Now what?
a. Drink any urine you produce.
b. Follow a cows’ trail; it will lead to water
c. Find a creek bed and start digging. You’ll find the water soon.
d. None of the above
4. You suddenly realize you’re lost in a forest. What’s the way out of this
fix?
a. Follow the closest creek downstream until it meets a river,
because rivers always lead to civilization.
b. Find shelter, stay warm and dry and wait for the rescue.
c. Note your location and surrounding landmarks carefully, then
retrace your steps to the last point where you knew you were on
route.
d. None of the above
5. The best way not to lost in the mountain is:
a. Carry a map and know how to read it.
b. Carry a compass and know how to use it

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 c. Look behind you at regular intervals, so you’ll recognize the terrain
on your return.
d. All of the above
6. Never leave on a day hike without __________.
a. Map b. Food c. Compass d. all of the above
7. What word means to make it on the top of a mountain?
a. To ascend c. To descend
b. To summit d. To walk up
8. The safest way to cross a river that’s more than hip-deep is:
a. Cross the river barefoot
b. Cross the river wearing sandals
c. Cross a river in a wetsuit
d. Cross in a diagonal direction facing the flow of the current.
9. What is the highest part of a mountain?
a. Peak b. Base c. Plateau d. none of the above
10. How do I immediately absorb moisture from my shoes after walk?
a. I fill them with newspaper
b. I place them next to the radiator
c. I put them in a cover
d. None of the above

Lesson

3 Mountaineering for fitness

Let’s Recall

Share what you’ve understood about the previous lesson. Write

your answer for the following questions below.

1. What is a recreational game?

_____________________________________________________________
_________________________________________________________

2. What are the benefits of recreational games?

_____________________________________________________________
_________________________________________________________

Let’s Explore

Find the following words in the puzzle. Words are hidden in either
vertical, horizontal, or diagonal form.

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 MOUNTAIN
HIKING
COMPASS
MAP
RESCUE
NAVIGATION
MT. APO
TRAIL
SIGNS
MT. EVEREST

Let’s Elaborate

Rappelling, School Base Mountaineering. Photo by Rene H. Hermida

Mountaineering is the set of activities that involves ascending mountains. It is

a sport or profession of walking, hiking and climbing up mountains. Indoor
climbing, sport climbing and bouldering are also considered mountaineering by
some. Unlike most sports, mountaineering lacks widely-applied formal rules,
regulations, and governance; mountaineers adhere to a large variety of
techniques and philosophies when climbing mountains.

CLIMB PREPARATION

A mountain climbing trip requires a lot of preparations and you really have to
make sure that you are both physically and mentally ready for this kind of
adventure. Here are the suggestions to make sure you are safe, prepared and
enjoy your mountain hike adventure.

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 • Prepare yourself physically for your climb: Running, swimming,
aerobics and regular hiking will all help. Employ exercises that will
strengthen your muscles and increase your heart rate. Consulting a
physician would be best before considering this activity.

• Research the mountain you're attempting to climb: Make sure to

research the most basic and important information about the summit.
Find out how tall the mountain is, how long it should take you to reach
the peak, and if the way is steep, etc. This is to be ready for the
challenges that lie ahead of you.

• Be realistic: Once you've obtained enough information about the

summit you are attempting to climb, ask yourself if you really can do it.
Are you physically, mentally and emotionally ready for it? This is the best
time to be honest about your weaknesses and realistically decide if you
can strengthen them before your hike.

• Attend an orientation: Attending orientation before the climb is very

important it will give an idea of what and what not to do. This is also the
best time to ask questions and get tips and advice from the organizers
who have obviously made the climb many times.

• Prepare your hiking kit: Make sure you have the proper and necessary
hiking gear and clothing. Double-check each item to make sure that they
are still in good condition and are working properly. Failure to wear and
bring the necessary equipment for mountain climbing could end your
hike much earlier than you expected.

Ten Essentials in Mountaineering

1. Navigation: Map, altimeter, compass, GPS device, satellite

communicators, extra batteries or battery pack.
2. Headlamp: Plus extra batteries
3. Sun Protection: Sunglasses, sun-protective clothes, and sunscreen.
4. First aid: Including foot care and insect repellent
5. Repair kit and tools: Knife or multi tool, duct tape or other repair
items.
6. Fire: Matches, lighter and tinder
7. Shelter: Tent, tarp or reflective blanket
8. Extra food: Beyond minimum expectation
9. Hydration: Water bottles or hydration system (insulated)
10. Extra Clothes: Beyond minimum expectation

CATEGORIES OF THE CLIMB

• Training Climb. The training goal is to get physically and mentally

prepared to fully engage in the sport of mountaineering. The climbing
goal will be to perform strong and steady throughout the adventure.

• Minor Climbs. It is any climb that can be accomplished within a single

day without extraordinary physical effort, taking five hours or less from
the jump-off point before reaching the summit.

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 • Clean up Climbs. The purpose is to clean the mountain by collecting and
bringing back tons of garbage from the peak.

• Major Climbs. Ascents on mountains whose degree of difficulty is

higher than those used on minor climbs, which usually takes several
days to complete.
• Guide ship Climbs. Mountaineers provide groups with guided ascents.
For a fee, select members can organize a trek for groups interested in
climbing a certain mountain.

• Exploratory Climbs. The routes of these climbs are established and are
ascended for the first time.

Route Planning

• An ascent must be aided with the aid of maps. The map usually gives
information regarding existing and possible routes, communities within
the periphery of the mountain, distribution of vegetation, approximate
compass bearing and an approximation of the steepness of the terrain.

Climb Organization

TEAM LEADER MEDIC SCRIBE TAIL MAN

Selected according to S/he should The scribe has The tail man has
his/her familiarity have a the duty of the
with the mountain thorough documenting the responsibility of
and his/her knowledge of details of the bringing up the
leadership potential. first aid climb. rear.
He /She is given an techniques.
almost absolute role in
decision making on
that climb.

Contact Person

S/he should have a copy of the itinerary and is responsible for activating a
search and rescue team (if he/she is not contacted within twenty-four (24)
hours of the estimated date/time of arrival)

• The group shall also be subdivided into smaller groups of five to seven
members.
• This facilitates the sharing of shelter, food preparation and increases the
safety factor. The small groups shall have a leader who is responsible for
the management of his/her members.

Budgeting

• Determining the approximate cost of transportation, meals and other

expenses

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Meal Planning

• Amount of food to be carried on an expedition is determined by the

length of stay plus extra rations in case of emergencies.
Guidelines for meal planning
• Meals should be able to provide and replenish the energy requirements
of the climber. This means packing a lot of carbohydrates with protein
and fat rich food.
• Multi-day ascents require meals that will not spoil easily. Food can be
preserved through drying, pickling and salting. Food treated with spices
and vinegar usually lasts for days. There are also meals which can’t
spoil quickly.
• Meals should not be limited to pre-packaged food or canned goods.
• It is easier to plan and prepare meals for smaller groups. Large groups
require large and heavy cooking utensils.

Trail food requirements

1. It should not induce thirst, since it would induce the climber to

consume more water.
2. Nutritious and must satisfy your body’s energy requirements. Sweets
in general, meet these criteria but may require some catabolic
conversions before your body can use it as a fuel.
3. Easy to prepare and should require little or no cooking at all. Time
and fuel constraints must be considered.

Examples: Crackers, nuts, candies, chocolates, fresh or dried fruits, corn

flakes, pre-packed gelatins, etc.

TRAIL MOVEMENT

A) Group Formation

• During the trek, there are some conventions followed regarding group
formation.
• The lead man is always in front and is responsible for pacing the group,
while the tail man is responsible for bringing up the rear.
• Line formation on narrow trails should be single file. Overtaking should
be avoided.
• The ideal distance between two climbers is approximately two (2)
meters.

B) Trail signals

• Always start with a slow pace to slowly warm up your muscles. Then
gradually change your pace to the group’s desired pace.
• The pace of the group should be that of the slowest member or the
person who has the heaviest load.
• Do not allow anyone to lag behind.
• Should there be a need to stop, inform the lead or tail man so that he or
she can give the appropriate order to stop.
• Maintain a steady rhythm while trekking. When negotiating steep
slopes, keep the rhythm (pace) by shortening your strides. On level

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 ground, maintain the rhythm by taking longer strides.

D) Trail techniques

• In negotiating the trail, some techniques must be kept in mind in order

to provide the safest and least difficult route to the summit or objective.
• The ridge line is most often followed in path finding. Avoid water lines
and gullies since water always takes the steepest route down the
mountain.
• When crossing rivers or streams, bend your knees and face in a direction
diagonal to the flow of the current to prevent the strong current from
knocking you down.
• Do not step on obstacles for they might upset your balance. Avoid
dislodging rocks.
• To maintain balance and traction during descent, learn to dig first with
your heel or the side of your foot.
• When there is a need to hold on roots or vines, make sure first that they
are sturdy enough to carry your weight and that they do not have any
thorns.

E) Rests

The interval between different stops will usually depend on the difficulty of the
terrain encountered.

1. Treks on level ground - five (5) minutes rest for every hour of
hiking.

2. Ascents - five (5) minutes rest for every thirty (30) minutes of
hiking; on steep slopes - five (5) minutes rest for every fifteen
(15) minutes of hiking.

3. Descents - five (5) minutes of rest for every hour of hiking.

F) Trail signs

It is unavoidable that there will be times when you have to communicate with
other members of your team or even other teams during a climb through the
use of trail signs.

G) Trail Regulations

• Preserve the natural state of the wilderness. Inform the person behind
you of imminent obstacles or dangers along the path.
• When the group is unsure of the proper path toward the objective,
several members should scout for the right trail or path.
• Side trails not in use should be closed to prevent others from using
them. This can be done by blocking the path with sticks or branches.
• To make the path safer for hikers following you, cut sharp thorns and
poisonous plants along the trail.
• Do not litter. Pocket all food wrappers.
• Smoking on the trail or during short rests is strictly prohibited.
• If you get lost, do not panic. Assess your position and then take the

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 necessary steps to find the correct route.
• In the event of an accident, keep the casualty comfortable and relaxed.
Administer first-aid and transfer the person to the nearest clinic or
hospital.

The Post Climb Meet

• This is where the participants of the climb give their impressions and
personal feedback on the climb. The team should meet within five(5) days
after the climb to review the strong and weak points of the climb. All the
participants of the climb are required to attend the post-climb meeting to
share their assessments.
• During the meeting, the team leader presides at the meeting while the
scribe takes down the notes. As a rule, all group equipment should be
returned during the post-climb meeting.

Water Management

• Water discipline
• 1 liter: trail water
• Avoid drinking in huge gulps
• Bring additional if you are a heavy drinker

Garbage Management

● Trash of any kind should not be left at jump-off points.

● Do not reinforce locals’ habit of collecting trash from visitors except
if they intend to recycle.
● Every member of the group is responsible for her trash .

Let’s Dig In

Directions: Describe the role of each person in climb organization.

1. Team Leader:
___________________________________________________________________
2. Medics:
___________________________________________________________________

3. Scribe:
___________________________________________________________________

4. Tail man:
___________________________________________________________________

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 Let’s Remember
Directions: Read and understand what is being asked in the following
questions. Write your answer on the space provided.

1. What are the important things to be considered in a pre-climb

preparation?
_______________________________________________________________________
_______________________________________________________________________
____________________________________________________________________

2. Why is there a need to conduct a post climb meet?

_______________________________________________________________________
_______________________________________________________________________
____________________________________________________________________

Let's Apply

Directions: Perform the following at home. Record the performance in your

cellphone and send it to your Physical Education teacher.

Strength and Power Training

Mountaineering requires a strong core (back and stomach) as heavy pack
weights add a new dimension to climbing. Strength training principles are
essentially the same for upper and lower bodies.

1. Execute warm up from head to foot.

2. Perform the following exercises. Look at YouTube on how to perform the
exercises.
a. squats 10 times with 3 repetitions
b. lunges 10 times with 3 repetitions
c. leg presses 10 times with 3 repetitions
3. Perform dance aerobics.You can follow the aerobics instructions at the
YouTube.

Let’s Evaluate

A. Multiple choice: Encircle the letter that best corresponds to your

answer in a given statement.

1. The training goal is to get physically and mentally prepared to fully

engage in the sport of mountaineering.
a. Clean up climb c. Training climb
b. Minor climb d. Guide ship climb

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2. The routes of these climbs are established and are ascended for the first
time.
a. Exploratory climb c. Major climb
b. Minor climb d. Clean up climb

3. It is any climb that can be accomplished within a single day without

extraordinary physical effort,
a. Exploratory climb c. Guide ship Climb
b. Minor Climb d. Major climb

4. Ascents on mountains whose degree of difficulty is higher than those

used on minor climbs, which usually takes several days to complete.
a. Training climb c. Minor climb
b. Clean up climb d. Major Climb

5. Below is the strategy in negotiating the trail in order to provide the safest
and least difficult route to the summit except;
a. Do not step on obstacles for they might upset your balance. Avoid
dislodging rocks.
b. Maintain the balance and traction during descent, learn to dig first
with your heel or the side of your foot.
c. When crossing rivers or streams, walk straight and face in a direction
horizontal to the flow of the current.
d. When there is a need to hold on roots or vines, make sure first that
they are sturdy enough to carry your weight.

6. What is the ideal distance between two climbers?

a. 6 meters c. 5 meters
b. 2 meters d. 4 meters

7. Which of the following is not included in trail signals?

a. Always start with a slow pace to slowly warm up your muscles. Then
gradually change your pace to the group’s desired pace.
b. The pace of the group should be that of the slowest member or the
person who has the heaviest load.
c. It is right to allow anyone to lag behind.
d. Maintain a steady rhythm while trekking.

8. The trail food requirements are the following except;

a. It should not induce thirst, since it would induce the climber to
consume more water.
b. Nutritious and must satisfy your body’s energy requirements.
c. Easy to prepare and should require little or no cooking at all.
d. Carry bulky foods like fruits, vegetables and meats.

9. Which is not included in trial regulations?

a. Preserve the natural state of the wilderness.
b. Do not litter. Pocket all food wrappers.
c. Smoking on the trail or during short rests is strictly prohibited.
d. Side trails not in use should be open to allow others from using them.

10. Amount of food to be carried on an expedition is determined by the

length of stay plus extra rations in case of emergencies.
a) True b. false

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 B. Matching Type: Match Column A to column B

A B
1. Ascents a. Tent, tarp or reflective
blanket
2. Navigation b. Five minutes of rest for every
hour of hiking.
3. Shelter c. Knife or multi tool, duct tape or
other repair items.
4. Treks on level ground d. Five minutes’ rest for every
thirty minutes of hiking
5. Repair kit e. Map, altimeter, compass, GPS
device, satellite.

References

● https://en.wikipedia.org/wiki/Mountaineering
● https://visihow.com/Prepare_for_a_Mountain_Climbing_Trip
● https://www.rmiguides.com/resources/fitness-and-training

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 Development Team of the Module

Writers: DR. RENE H. HERMIDA

Editors:
Content Evaluator: JOCELYN P. TABIA, MPES
Language Evaluator: MARY JANE Z. BLANCO
Reviewers:

Illustrator: DR. RENE H. HERMIDA

Layout Artist: ERICSON S. CADDAUAN / CAMILLE JEWEL L. GARCIA
Management Team: DR. MARGARITO B. MATERUM, SDS
DR. GEORGE P. TIZON, SGOD Chief
DR. ELLERY G. QUINTIA, CID Chief
MR. SHOJI G. GERONA, EPS - MAPEH
DR DAISY L. MATAAC, EPS – LRMS/ALS

For inquiries, please write or call:

Schools Division of Taguig city and Pateros Upper Bicutan Taguig City

Telefax: 8384251

Email Address: [email protected]

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