PATHfit 4

• How to Plan an Outdoor Adventure Trip

  1. Outline your trip parameters
  2. Understand environmental conditions
  3. Tailor your essential equipment to your itinerary
  4. Develop your fitness and outdoor skills
  5. Organize your meal plan
  6. Outdoor risk management plan is highly important
  7. Reconsider final checking
• The "Leave No Trace" Principle LNT

  By Leave No Trace Organization

  • provide a simple foundation for low impact behaviors
  • provide a direction to enjoy or natural environment
  • Originated in backcountry environments
• LNT Principles

  1. Plan ahead and prepare
  2. Travel and camp on durable surfaces
  3. Dispose of waste property
  4. Leave what you find
  5. Minimize campfire impact
  6. Respect wildlife
  7. Be considerate of other visitors
• Bushcraft

  • Being able to live and do well in he wild
  • It is about using natural materials to practice old skills like making fire, hunting, and etc.
• Physical Preparation

  • Preparation is the secret to physical activity that is efficient, safe, and enjoyable.
  • Adequate planning is the key to success for a beginner who commits to a physical activity program, such as outdoor activities.
  • Good planning for those who have practicing for years.
• Medical Readiness

  • The purpose of completing a pre-exercise screening tool known as 2021 PAR-Q+, which stands " Physical Activity Readiness Questionnaire for Everyone" is to assist in determining whether or not you are physiologically prepared to take part in moderate or strenuous physical activity
  • Medical check up is still the most reliable approach
• Three Components of the Daily Activity Program

  • Warm-up
  • Main Work Out or Activity
  • Cooldown
• Warm-up

  • Gets the body ready for exercise or physical activity, especially the heart and circulatory system.
  • First phase of 5-10 minutes
  • Second phase of mild static stretching
• Main Work Out or Activity

  The main element of a fitness program of your preferred kind of exercise (such as aerobic dance, swimming, or biking)
• Main Work Out or Activity

  • Adheres to F.I.T.T formula (Frequency, Intensity, Time, and Type of Exercise)
• Cooldown

  Encourages a quick yet gradual recovery after exercise
• Three Major Health Components as a Foundation

  • Cardiorespiratory Fitness
  • Muscular Strength and Endurance Training
  • Flexibility Exercise
• Cardiorespiratory Fitness

  Activities that are repetitive, make use of muscular groups, and are done continuously. These exercises are regarded as the core of a well rounded fitness regimen, especially for improving cardiovascular fitness.
• Muscular Strength and Endurance Training

  Work with your quads, hamstrings, and calves while also engaging in some upper body exercise. You may use weight machine or free weights for these activities.
• Flexibility Exercise

  Refers to the degree to which a joint or a set of joints are able to move through their full range of motion without experiencing any damage.
• Challenges are essential elements of learnings. Risk management is a "life skill".
• Trivia

  • The World's Deadliest Mountain is Annapurna
  • 32% fatality-to-summit
  • 191 successfully ascents
  • 61 individuals have perished at the peak.
• The Stone Age

  Forefathers spent time playing games to develop their coordination, speed, agility, and reaction time, which would later become vital in hunting and self-defense
• Kurt Hahn

  Liberal educator in Germany, pioneered Outdoor Adventure Education in the mid-twenties
• Kurt Hahn

  • Founded the SALEM SCHOOL
  • Founded an outward bound school in Colorado in 1962
• Outdoor Adventure Education (OAE)

  A pursuit in an outdoor setting with an educational context
• Four Main Elements of Outdoor Adventure Education

  • Educational learning is the main focus
  • Utilizing natural outdoor environment
  • Elements of risk
  • Uncertain outcomes
• Educational learning is the main focus

  Make the entire experience as educational as possible, utilizing each situation for educational purpose and instructing students on "what's, so what's, and so what's"
• Utilizing natural outdoor environment

  Provides a venue for a variety of activities, important for the teaching process
• Elements of risk

  Included in a safe activity, can be real in nature to the activity or can be (mis)perceived by the participants
• Uncertain outcomes

  Variety of factors might affect how a program turns out, thus pushing the participants to face and conquer their fears
• Benefits of Participating in Outdoor Adventure Activities

  • Promote learning by doing
  • Develop mental, physical, spiritual, social, and moral growth
  • Build young people's self-confidence and self-worth
  • Reinforce a positive attitude toward learning
  • Help keep good personal and social skills at work and at home
  • Contribute to living a happy life
  • Develop environmental awareness and responsibility
  • Enhance life skills and responsibility as a good member of a community
• Hiking is the most popular activity, followed by rock climbing, mountain biking, canyoneering, and rappelling
• How to Plan an Outdoor Adventure Trip

  1. Outline your parameter

  2. Understand environmental conditions

  3. Tailor your essential equipment to your itinerary

  4. Develop your fitness and outdoor skills

  5. Organize your meal plan

  6. Outdoor risk management plan is highly important

  7. Reconsider final checking
• The Leave No Trace Principles

  • Plan ahead and prepare
  • Travel and Camp on Durable Surfaces
  • Dispose of Waste Properly
  • Leave What You Find
  • Minimize Campfire Impacts
  • Respect Wildlife
  • Be Considerate of Other Visitors
• Bushcraft

  About being able to live and do well in the wild, utilizing your own knowledge and skills just the way our ancestors did
• Physical Preparation

  The secret to a physical activity that is efficient, safe, and enjoyable
• Training preparation

  The greatest way to be ready for something is to practice, this will demonstrate how the additional weight impacts your endurance and speed
• Three Components of the Daily Activity Program

  • Warm-up
  • Main workout or activity
  • Cooldown
• Warm-up

  Consists of first phase of 5-50 minutes of low intensity big muscle exercise, stretching is recommended to lower the risk of injury, gets the body ready for exercise or physical activity, especially the heart and the circulatory system
• Main workout or activity

  It refers to the main element of a fitness program or your preferred kind of exercise, should adhere to the FITT formula
• Cooldown

  Encourages a quick yet gradual recovery after exercise, should be performed in two phases, stretching is another aspect of the second phase that might help to prevent spasms in tired muscles
• Three Major Health Related Components as a Foundation

  • Cardiorespiratory fitness training
  • Muscular strength and endurance training
  • Flexibility exercises
• Cardiorespiratory fitness training

  Refers to activities that are repetitive, make use of broad muscular groups, and are done continuously, these exercises are regarded as the core of a well-rounded fitness regimen especially for improving cardiovascular fitness
• Muscular strength and endurance training

  These exercises engage in some upper body exercises, you may use weight machines or free weights for these activity, you may also engage in other body weight exercises or other workouts