Health Optimizing Physical Education 12
MOUNTAINEERING
Outdoor recreation, such as mountaineering, is a growing recreational
activity in the world and in the Philippines. It can consist of different activities
such as backpacking, climbing, hiking, or physical fitness programing via
wildness trips.
Mountaineering is a growth area of adventure tourism.
At the end of this module, you are expected to:
1. Discuss what is mountaineering
2. discuss the benefits of mountaineering.
3. identify the basic fitness training for mountain climbing
4. identify different mountaineering sites in the Philippines:
5. Engages in moderate to vigorous physical activities (MVPAs) for
at least 60 minutes most days of the week in a variety of
settings in- and out of school.
Introduction
Mountaineering, or alpinism also called mountain climbing or hiking, is
the sport attaining or attempting to attain, high points in mountainous
regions, mainly for the pleasure of the climb. Mountaineering indicates travel
on snow, it is best described as the ascent of any hill or mountain where the
gradient and severity of the terrain requires some form of climbing and the
sustained use of technical equipment, it is an adventurous sport based on
physical activity, challenging and risk taking. The purpose of mountaineering
is to stand on the summit of a peak, it is because in as much a spiritual
pursuit as it is a physical one. People often experience personal joy and
sadness, triumph and defeat but always developing that spirit to surmount
the insurmountable. Few people wake up one day deciding to try
mountaineering, more often it is a natural progression for either a hill walker
or a rock climber to pursue their enjoyment. These activities are often
engaged because of some expected rewards, that increase a person’s overall
health and result in longer life.
In the Philippines, there are lots of places that we could visit for
mountain
climbing, as we Filipinos always promote that “It’s More Fun in the
Philippines”.
In Luzon, we may find some famous mountains that suit mountain
climbing or mountaineering and one example is Mount Pulag which is in
Coldillera Central Mountain province of Benguet, Ifugao, and Nueva Viscaya.
We also have Mount Guiting Guiting called as G2, located at Sibuyan Island,
Romblon.
In Visayas, we have Mount Talinis, Mount Luho, Mount Madja -as and
Mount Kanlaon in Bacolod City.
In Mindanao, which is located at South Central part and 20 miles west of
Davao City, specifically found in the Province of Digos, and it is the highest
point in the Philippines is known for Mount Apo locally called as Apo Sandawa
HEALTH BENEFITS OF MOUNTAIN CLIMBING
In all aspects of life that we must deal with, being healthy is one of the
most important things that you must consider all the time. Of all the wealth
that this world can offer, there is nothing more important than your health.
Therefore, it is quite important to stay healthy, fit and to endure with all
diseases that would be a cause of your unhealthy and unhappy life.
Nowadays, one of the things that we should include in our schedule is to
have our daily exercise. However, you must consider that staying fit is not
through doing exercise alone. Doing some sports activities is now another
way to consider which would help you become physically strong and fit.
The most obvious benefits are improving both your physical fitness and
cardiovascular fitness levels as well as reducing body fat through aerobic
exercise. Some other less obvious or „less tangible‟ benefits include greatly
improving your own personal confidence and team working skills, which you
will use in your work and even personal life.
One of the most popular outdoor sports that is well participated by many
people nowadays is mountain climbing. We all know that there are lots of
places in the world today where peak and famous mountains are found, and
therefore, anyone can try climbing to it. When climbing a mountain, you
must consider that you are not just having an adventure but more than that,
you are also enjoying the benefits of being healthy.
Another health benefit of mountain climbing is it is good exercise for the
heart. One of the perfect health benefits that you will enjoy with mountain
climbing is the fact that it is a kind of sport that would help your heart strong
and fit. Walking is a simple cardio exercise, and thus, you can also expect
that climbing a mountain does good effects to the heart as well. This will help
your heart circulate the oxygen found in your body and give you a good flow
of your blood in your entire system.
It is also best for the muscles because it helps develop the muscles in
your legs. Thus, if you wish to have a firm muscle all over the body, engaging
in mountain climbing is also another activity that you can enjoy with.
It gives your lungs some fresh air. Climbing mountains will also help you
breathe some fresh air. Being away from the city is also best for some time
to relax the lungs and the entire body from inhaling all the toxins and
pollutants in the city.
Doing outdoor activities such as mountain climbing especially during
pandemic
offers other benefits, too. It strengthens your cardiovascular system and
offers an emotional boost that can help you feel less tense, stressed, angry
or depressed. Exposure to early morning sunlight can give your body vitamin
D and keeps you revitalized.
THE MOUNTAINEERING TRAINING PROGRAM
CARDIOVASCULAR FITNES
Cardiovascular training uses both aerobic exercises and interval training
and functions as the foundation for your ability to climb for long periods of
time.
AEROBIC TRAINING
A variety of aerobic exercises work well for training, including climbing
and descending hills, stairs or stadium bleachers, skiing, running and cycling.
Build your aerobic training overtime, beginning with shorter sessions and
increasing to longer workouts. By the time your climb approaches you should
feel comfortable with an aerobic exertion that is like any day of your
anticipated climb. Don’t forget to prepare for the downhills too by training on
varied terrain and developing your aerobic ability for the descent.
To train for the exhausting days in the mountains, you’ve got to
get out and do lengthy training climbs; nothing else will prepare you as
adequately.
The frequency of your aerobic workout is unlimited. Train every day if
you like, but don’t overdo it and end up with injuries. Include some rest time
each week.
A well-known formula for determining your maximum heart rate is based
on your age: subtract your age from the number 220 (beats per minute). For
example, a 39-year-old has a maximum heart rate of 181; i.e., 220 - 39 =
181
beats per minute. The training range, the n, is between 118 and 154 beats
per
minute. This is arbitrary at best, and we suggest that you begin with that
formula but be aware of how you feel. Your perceived exertion usually serves
as a better indicator of how you ought to be performing on a given day. We
have good days and bad days such that “how we feel” should come into play.
RECOMMENDATIONS
At least 30 minutes of aerobic training per session
Keep your training range at 65 to 85% of your maximum heart
rate. Subtract your age from the number 220 (beats per minute).
INTERVAL TRAINING
Interval training is an important component in improving your
cardiovascular base and preparing to climb comfortably at a variety of paces.
The technique of interval training calls for including surges in activity while
maintaining an elevated heart rate. Interval training, used over a long period
of
time can increase the heart’s capacity for pumping blood through the body.
We have had success with interval training when we have a minimum of
three
MOTOR FITNESS
Motor fitness training develops endurance, strength, power, balance,
agility and flexibility to climb efficiently on steep and challenging terrain.
ENDURANCE TRAINING
Endurance is a motor skill like strength and balance and can be
developed with training. In short, endurance training is a focus on continually
increasing the intensity of your training and not becoming complacent in
your routine or your level of fitness. This will build a more durable body and
allow you to climb strongly for an extended period as well as adapt to the
unanticipated physical challenges of the climb.
RECOMMENDATIONS
Increasing the weight carried in your pack
Performing your aerobic exercises for longer distances
Maintaining your interval efforts for longer periods of time
Pushing yourself to run or hike your favorite loop in a shorter period of
time
Increasing the weight or repetitions in your strength training
Making your balance exercises more challenging
STRENGTH AND POWER TRAINING
In addition to leg strength, 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.
Strength training can involve body weight exercises as well as routines using
traditional weights.
RECOMMENDATIONS
Squats, lunges, and leg presses
Push-ups, pull-ups, and military presses
Sit-ups and abdominal exercises
BALANCE AND AGILITY TRAINING
Balance exercises give you increased body awareness and aid in your
ability to negotiate tricky terrain under a heavy pack. Balance is a motor skill
and can be improved over time. Distinguish between static and dynamic
balance exercises. Static exercises will keep one or both feet on the ground.
Dynamic exercises involve the body in motion. Both are important for the
development of this fitness skill.
RECOMMENDATIONS
STATIC
Standing on one leg.
Standing on one leg with eyes closed.
DYNAMIC
Walking a line (with and without eyes closed).
Walking on an elevated rope (slack lining).
STRETCHING EXERCISES
Stretching helps reduce muscular tension and increases flexibility. With
static stretching, don’t stretch through pain; you are stretching and tearing
muscle fibers with this activity. Improper stretching can lead to injury and
disillusionment with this aspect of motor fitness training.
RECOMMENDATIONS
Focus on slow, static stretching and hold the stretch for 30 to 60
seconds,
breathing through the stretch. Hold it only to the point of tension.
Stretch all parts of your body, not only your legs. Carrying a heavy
pack often puts unexpected strain on your neck, shoulders, and back in
addition to fatiguing your legs.
Activity 1: HIKING IN PHOTOS (Week 1)
Directions:
1. Take a walk with your family, going to a farm or a rice field to experience
hiking.
2. Document the said activity like taking photo while hiking.
3. Create a photo collage about your experience in Hiking. Do this on a short
bond paper.
4. Write at least two paragraph descriptions of your experience as shown in
the photo.
Note: Your photo collage may be composed of two or more hiking photos.
Activity 2 (Week 2)
Directions:
1. Organize a family camping within your backyard. This will give you time to
bond and enjoy activities like bonfire, eating outside, etc.
2. Always remember to do some documentation during that activity.
3. Write at least 2-5 sentences out of the picture taken during the said
activity. Also include the things you will be learning during the camping with
your family.
REFLECT
Complete the statement below.
At the end of the lesson, I have learned
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