CHAPTER 9

MOUNTAINEERING
ACTIVITIES
MOUNTAINEERING OR MOUNTAIN CLIMBING
- “Sport in attaining or attempting to attain
high points in mountainous regions,
mainly for the pleasure of the climb” -
Britannica
- Is often referred to as “alpinism” which
means climbing with difficulty such as
climbing the alps. ( european context )
3 Basic forms of climbing
- Rock climbing -it involves slopes
and avalanches
- Snow and ice climbing
- Mixed climbing - which is a
combination of rocky and ice
routes.
 HIKING
AND
TREKKIN
DID YOU KNOW?
ROMEO ROBERTO “ROMI” GARDUCE was
the first Filipino to climb the Seven Summits of
the World. He has conquered:
● Mt. Aconcagua of Argentina, South America in
January 2005
● Mt. Everest of Nepal, Asia in May 2006
● Mt. Elbrus of Russia, Europe in August 2007
● Mt. Mckinley or Denali Peak of Alaska, United
States in North America in June 2008
DID YOU KNOW?
● Australia’s Mt. Kosciuszko in December 2008
● Indonesia’s Mt. Carstensz Pyramid
(Australasia region ) in July 2011
● Vinson Massif of Antartica in 2012
Mt. Mckinley or Denali Peak of
Australia’s Mt.
Alaska, United States
Kosciuszko
 Indonesia’s Mt. Vinson Massif
Carstensz Pyramid of Antarctica
 HIKING
Is done on man-made
road or well-made
trails and basically
shorter in distance,
which sometimes only
takes a day or two to
cover.
 TREKKING
Becomes more rigorous
such that it is done over
a variety of terrain and
takes a longer time to
hike and thus, entails
more days and nights in
the outdoors.
Preparing for a Hike or Trek
1. PHYSICAL CONDITIONING
● Weeks before a long trek, you should start the pre-
conditioning of your body by exercising at least
three times a week for at least 30-60 minutes.
Exercises should include aerobic activities that will
strengthen the lungs and heart, and muscle
strengthening and endurance training which will
specifically help the legs for the long walk and the
back for carrying your backpack.
Preparing for a Hike or Trek
● Nutrition is also important in the preparation.
Trekking can be pretty intensive; thus, the body
will be needing enough fuel to meet the demands
of the activity. Fueling the body means “Carbo-
loading” or increasing the amount of glycogen or
stored glucose in the muscle
Preparing for a Hike or Trek
● It is also very important to seek clearance first
from your doctor in case you have some medical
conditions to consider.
 Trip Planning
● If it will be an organized, then most definitely,
planning will be done with a group. As a participant
in the group, your task is always to get to know the
facts about the mountain, learn the itineraries and
other rules and procedures.
 Trip Planning
● If the trip will entail just a day and you are planning
it among yourselves, then it is best to research
and explore possible locations that will match your
skill level and your limitations with the time and
budget.
● It is also advisable to go in a small group, as
management of safety is more difficult for big
groups and having a big group creates more
impact on the mountain
 Trip Planning
Planning is basic to any activity. Most activities end
up unsuccessful and even disastrous due to poor
planning or, worse, no planning at all.
● Checking the weather condition, terrains, trails,
and requirements, if any, should be taken into
consideration when planning.
Trip Planning
● Talking to people who have experienced the
activity would also be helpful, as they can share
useful knowledge and advice.
● Plan your itinerary and make sure to leave it to
someone just in case an emergency occurs.
 Hiking/Trekking Essentials

1.Backpack
● For a day’s hike, a small pack is just fine as there
are just a few things needed for it.
● Trekking is a different story as this is like carrying
“your home on your back”. Food, clothing, shelter,
cooking gears, and other essentials will all be
placed in your pack.
Hiking/Trekking Essentials

Important reminder:
Be careful not to overload pack. A loaded
backpack should not exceed 25%-30% of
the ideal body weight. Organizing things
makes a difference in the load while
hiking.
 Hiking/Trekking Essentials
Important reminder:
Because backpack is essential in hiking, they should
be chosen with care. Choose a backpack that is a
right fit for you. How do you determine if it is the right
fit? The right fit is one that offers a size appropriate to
the torso length, not the overall height, and must
comfortably snug grip on the hips. Other packs may
have an adjustable suspension, which can be
modified to fit your torso.
 Hiking/Trekking Essentials

2. Footwear
● Hiking Shoes - These shoes are lighter
compared to boots and more flexible but
offer less support. They are best for well-
defined trails and shorter hikes where
you carry relatively lighter load.
 Hiking/Trekking Essentials

2. Footwear
● Hiking Boots - give more support and
have more protective features than the
hiking shoes because they have higher
cut with slightly stiffer materials. The
trade-off though is the weight– these are
heavier than hiking shoes.
 Hiking/Trekking Essentials
2. Footwear
● Backpacking Boots- For long treks carrying heavy
loads, then the backpacking boots are more
advisable. These shoes are tough and can cope
with all kinds of terrain and weather conditions.
They are taller amd stiffer and have thicker outsoles
with an all-round protection. The downside of these
shoes is that they are heavier compared to most
hiking shoes and many hiking boots.
 Hiking/Trekking Essentials
Trekking Poles
The poles are essential aid for those with knee
problems. However, they are also used by
some to provide lateral stability on steep slopes
and aid when climbing rocks or boulders. They
also become a tool in checking the depth of
mud or water. Some trekking poles may also
have a dual function as a tent pole
 Nutritional Considerations for
hiking or Trekking.
1. Calorie Requirement
A good balance of food groups, based on
food pyramid and possibly supplemented by
daily vitamins, will keep hikers strong even
for days. Recommended calories to
consume should be around 15% proteins,
50%-65% carbohydrates , and 20%-35% fats
 Nutritional Considerations for
hiking or Trekking.
2. Hydrating the body
● Generally, water requirement is at least 1 to 2 liters
a day. This will increase with the heavy walking ang
hot temperature. However, if the hiker eats dried or
dehydrated food, then more water is needed. A
general estimate is that an extra liter of water is
needed about 4-5 miles of hiking. The hiker needs
to drink at lease ½ to 1 cup every 30-45 minutes
 What are the basic skills in
For a background in hiking?
hiking, the following are the basic
skills in climbing mountains:

A. Setting Hiking Place

The hiker sets the place to make the body feel
good. The heart, lungs, and legs become the
monitor whether one is within his/her pace or not.
Remember this is not race, so do not start out fast,
but try establishing what may be a good pace for
the body. See tips in finding your pace.
 What are the basic skills in
For a background in hiking?
hiking, the following are the basic
skills in climbing mountains:

B. Establishing your Rhythm

Rhythm is the pace one can maintain for a long
time without requiring a break. Practice breathing
and have synchronized with your steps. Swing
arms to keep the upper and lower body synced up
snd in step with good momentum.
 What are the basic skills in
hiking?
Taking Breaks
Give the heart, lungs, and muscles a chance to
rest a bit. Breaks also will give time to check
whether one has sore spots or any potential
problem which was unnoticed while walking.
Minimize impact to other hikers and to the
environment when resting. Enjoy the scenery
 What are the basic skills in
hiking?
Taking Breaks
Eating should be an all-day affair. Eat in frequent
but small amounts to provide the body with fuel
without overloading the stomach. Nuts and Dry
fruits come in handy for short snacks. Like eating,
drinking, should be done throughout the day.
However, moderation is always the rule; gulping
too much cold water can shock the stomach.
 What other essential thing that I
need to bring?
➔ First aid kit
➔ Water
➔ Trail food
➔ Topogaphic map and compass
➔ Extra layers and rain gear
➔ Firestarter and matches
➔ Multi-tool or knife
 What other essential thing that I
need to bring?
➔ Flashlight or headlamp and extra batteries
➔ Sunscreen and sunglasses
➔ Insect repellant
➔ Camera/Binoculars
➔ Cellphone/ Two-way radios
➔ GPS / altimeter watches
➔ Extra batteries for mobile devices/memory card.
 What are the health-related
benefits of hiking / trekking?
➔ Walking up and down trails, mountains, and
hills will definitely make the heart pump harder
to keep with the oxygen demand and thus
increase the blood flow to the muscles and
brain, contributing to the strengthening of the
cardio muscles and further builds a more robust
heart
 What are the health-related
benefits of hiking / trekking?
➔ The fresh and clean air of the mountains allows
the respiratory system to breathe in unpolluted
air, cleansing the lungs and making them
stronger to a certain extend.
 What are the health-related
benefits of hiking / trekking?
➔ Trekking and hiking build strong bones and
muscles as they require optimum effort from the
body. In addition to the movements, a certain
weight is also added because of the backpack
being carried.
 What are the health-related
benefits of hiking / trekking?
➔ If the hike or trek is done on a regular basis,
this can be a good activity for losing weight, as
it will burn off calories and unwanted fats.
 Safety reminders in hiking/trekking
Hike with a group and never alone. Hike when your skills. Hike
within the trails and be aware of surroundings
Instructions from guides, facilitators, or leader should be given
utmost attention. Rules and regulations should be followed
strictly
Keep in mind and heart that Leave no trace seven principle; go
back and review it.
Ensure safety of self and others. Learn to apply first aid. Learn
where to go and when what to do during emergency situations.