2nd SEM-Q3 M3c

MOUNTAINEERING AS A MODERATE TO VIGOROUS PHYSICAL ACTIVITY

RECAP FROM PREVIOUS LESSON:

(Unsa gani tong atong previous lesson? It is about Outdoor Recreational Activities.)

(On this module, the focus will be on mountaineering activities namely: hiking and trekking, camping
and orienteering. Part baya ni sila sa outdoor recreational activity di ba, nga na discussed na sa
previous natong lesson. So class I will ask a question, unsay injong first mahuna-hunaan kung
makadungog mo sa word nga Mountaineering?)

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.
(Mountaineering is a set of outdoor activities that involves ascending (pataas) mountains. And
technically, anyone can climb and walk a mountain pero dili na pasabot nga mountaineers na
sila. Kanus-a d i matawag ka nga mountaineers? Matawag daw ka nga mountaineer if you
climb mountains for sport using technical equipment. Kakita naman siguro mo ug mga groups
of mountaineers nga arang ka well-prepared ky tungod sa kadaghang gamit dalhon kay naa na
didto ilang mga equipment nga gamiton, foods, clothers, and lain pang gamit nga ilang gamiton
in mountaineering. And of course when you engage on this kind of activity dapat physically and
mentally fit and prepared ka.)

(Known ba ang mountaineering sa Pilipinas? Yes of course. Unsa may kasagaran sak-on sa
mga mountaineers dire sa atong nasod? Mount Apo, Mount Pulag, Mount Kanlaon, and many
more. And since ang Pilipinas has only 2 seasons unsa mani? Rainy and Dry Season. So mas
mo prefer jod ang mga mountaineers nga mo execute aning activityha during dry season.
Hasola man kung rainy season and delikado sad so mas maayo jod sa dry season. Kada
kanus-a man ang dry season? Kada summer like karon arang ka perfect jod ron for
mountaineering activity.)

LIST OF EQUIPMENTS THAT A MOUNTAINEERS MUST HAVE:

1. Helmet
2. Rope
3. Harness
4. Karabiner
5. Protective Climbing Equipment

HEALTH BENEFITS OF MOUNTAINEERING

 It can help you to improve yourself physically, mentally, and spiritually.
 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.
 (Mao mo improve man ta physically kung mo engage tag mountaineering? Kay di ba it is
walking exercise na baya pod ng 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
also helps in the prevention of osteoporosis by strengthening the bones in your back.)

(Mao mo improve man sad ta spiritually? It is because it molds not just our bodies, but also our
character. Perseverance (tiyaga), patience (pasensya), confidence, courage (lakas ng loob),
and faith (pagtoo): these are courses you take at the University of the Mountains. Presence of
Mind sad ma acquire nato when we engage on this acitivity.)

(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. Di man jod dapat mag una sa ibabaw mag start sa jod tas ubos ky walay
shortcut ang tanan. And dapat injo jod na e allow sa inyong kaugaligon ang learnings from
others labon nas mas taas pa ninjo or mas nakahibaw pa kesa ninjo.)

MOUNTAINEERING ACTIVITIES:

(Kaning hiking and trekking kasagaran maingon ra nga pareha rani silang duha same
meaning. Pero unsa man jod kalahian sa hiking ug trekking? Atong e discuss unsay kalahian
aning duha.)

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

HIKING TREKKING
Done for fun or pleasure, to reconnect Also done for pleasure and fun, but with
with nature and calm the mind 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. Trekking lasts multiple days and can be
Form 2.5 mi (4 km) to 30 mi (50 km) anywhere from 30 mi (50km) to 15,000
mi (24,000 km) and up.
It can be a short day hike or an overnight Usually more than two days. As long as
hiking experience. it takes to get to the destination.
For day hikes, usually a light day pack For solo treks, a 50-60 L backpack is
with a bottle of water, lunch, and spare necessary. You will have to pack a tent,
socks will suffice. For an overnight hike, sleeping bag, food cookware, clothes,
you might need to bring a change of medication, compass, etc. to last you for
 clothes, more food, a tent, and a sleeping at least a week or as long as it takes to
bag, depending on the accommodation. reach a supply station. Sturdy hiking
Hiking shoes or boots. boots with ankle support are essential.
You should be able to walk for at least 5 Trekking can be mentally and physically
hours. 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

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.

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.
(Kasagaran mo engage ug camping ky gusto sa ug mo relax from work and gikapoy
pa sa syudad and not only for relaxation rani but also those persons nga ready na for
adventure. Ang camping daw dili ra sad ni back to nature pastime but gibuhat nani sa
mga taw as one of their family vacation trip or mga kauban nimo imong mga friends.)

HEALTH BENEFITS OF 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
 An outdoor competitive sport that is similar to cross-country running but with an
emphasis on map-reading and direction-finding skills.
(Familiar mo ani nga activity? Morag wala ni sa atong nasod, taga laing nasod ang nay
mga activity ani. It is a competition d i nga maggamit direa ug map aron makahibaw
kas imong destinasyon. Mora nig Dora the Explorer ang show d i. On orienteering
maps, it 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.)

HEALTH 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.