PE Q4

• Mountaineering


  also called mountain climbing, the sport of attaining, or attempting to attain, high points in mountainous regions, mainly for the pleasure of the climb.
• Base Layer. Underwear: cotton underwear 


  can absorb sweat and leave you soaked, so opt for a pair of synthetic, moisture-wicking underwear to stay dry on your day hike.
• To Bring When Hiking (6)

  • Footwear

  • Rainy Weather Clothing

  • Cold Weather Clothing

  • Food and Water

  • Health and Safety Items

  • Hiking Accessories
• Food and Drinks When Hiking

  1. Banana Chips
  2. Tuna/canned goods
  3. Trail mix
  4. Hard-boiled egg
  5. Jelly
  6. Water
• Banana Chips - it’s better to eat small snacks intermittently than eat three heavy meals. It helps us to avoid feeling sleepy or sluggish during your hike
• Tuna/canned goods - Aside from being a great source of protein, tuna also has Omega-3 fatty acids and Vitamin B12 which both help in longevity and digestion.
• Trail mix - is literally just a mix of various kinds of nuts, dried fruits, and sometimes chocolate, meant to be taken along during hikes.
• Hard-boiled egg - are also popular snacks during hiking. They are known for their high-protein content and other important nutrients such as Vitamin A and D, Phosphorus, and Zinc, among others
• You should replenish fluids and electrolytes by drinking one half to one quart of water every hour you're hiking.
• Water should always be part of your hiking must haves, but a delicious way to rehydrate during a climb is by eating jelly instead
• Things to Bring in CAMPING

  • Tent (and footprint, stakes)

  • Sleeping bags.

  • Sleeping pads.

  • Camping pillow.

  • Headlamps or flashlights (and extra batteries)

  • Camp chairs

  • Camp table (if no picnic table)

  • Lantern (and mantles and fuel/batteries if needed)

  • First Aid Kit
• Food and Drinks (CAMPING)

  1. Cereal
  2. Bread
  3. Rice
  4. Powdered Milk
  5. Crackers
  6. Eggs
  7. Beans
  8. Tuna/Canned Foods
  9. Water
• Cereal - Great any time of day, but certainly worth having to start your day right, especially if you're planning a full day of activities
• Bread - Another essential food item that can be used for any meal time
• THE LEAVE NO TRACE SEVEN 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
• Plan Ahead and Prepare


  Know the regulations and special concerns for the area you'll visit.
• Travel and Camp on Durable Surfaces


  Durable surfaces include maintained trails and designated campsites, rock, gravel, sand, dry grasses or snow
• Dispose of Waste Properly


  Pack it in, pack it out. Pack out all trash, leftover food and litter.
• Leave What You Find


  Preserve the past: examine, photograph, but do not touch cultural or historic structures and artifacts.
• Minimize Campfire Impacts 


  campfires can cause lasting impacts to the environment. Use a lightweight stove for cooking and enjoy a candle lantern for light
• Respect Wildlife 


  Observe wildlife from a distance. Do not follow or approach them.
• Be Considerate of Other Visitors


  respect other visitors and protect the quality of their experience.
• HIKING SKILLS (10)

  1. Planning
  2. Pace yourself
  3. Navigation
  4. River Crossing
  5. High Altitude
  6. Hot weather
  7. Cold Weather
  8. Emergency management
  9. Wildlife safety
  10. Hiking etiquette
• Planning a hike might seem as simple as picking a trail, setting a time to meet at the trailhead and packing a nice lunch, but there’s a lot more that goes into it.
• Pace yourself - Finding a pace and rhythm where you’re not expending too much energy and walking efficiently takes a bit of practice, but we definitely consider it a vital skill for hiking.
• Navigation - With the advent of navigation apps, many hikers have completely relinquished any mastery over a map and compass, but it's an absolutely essential hiking skill that can be the difference between life and death on a mountain.
• River Crossing - can be very hazardous indeed for hikers, and are often not advised.
• High Altitude -Not all hiking is high altitude, but a lot of the best hiking in the US can be.
• Hiking in hot weather sounds great to those of us who live in colder climes, but it can be risky.
• winter hiking and cold weather hiking requires making sure your water doesn’t freeze, dressing in hiking layers to avoid hypothermia.
• Emergency management - Though the vast majority of hikes end with the hiker getting off the trail safe and sound, there is a lot that can go wrong on a hike, from nasty spills to getting lost.
• Wildlife safety - know what you might anticipate where you’re going and how to respond if you encounter wildlife on the trail.
• Hiking etiquette - is a skill that’s vital to master to ensure a safe and comfortable experience for all trail users
• THREE DIFFERENT TYPES OF HIKING

  1. DAY HIKING
  2. SUMMIT HIKING
  3. LONG-DISTANCE HIKING
• DAY HIKING

  • refers to a hike that does not exceed daylight hours. It can be anything from a simple walk in a natural environment.
  • perfect for beginners who want to work their way up to more adventurous trails.
• SUMMIT HIKING

  • is considered to be the most rewarding hikes a person can take.
  • it involves surmounting the summit or peak of a mountain, an objective that is as challenging as it is fulfilling.
  • main aim of this pastime is to reach as many summits as possible (such as hills and mountains).
• LONG-DISTANCE HIKING

  • This refers to a long-distance hike that can take weeks and even a couple of months to traverse.
• Perks of Hiking Outdoors:

  • Nice Views

  • Fresh Air

  • The Sounds and Smell Of Nature
• Hiking is powerful cardio that can:

  • Lower your risk of heart disease

  • Improve your blood pressure and blood sugar levels

  • Boost bone density, since walking is a weight-bearing exercise

  • Build strength in your glutes, quadriceps, hamstrings, and the muscles in your hips and lower legs

  • Strengthen your core

  • Improve balance

  • Help control your weight

  • Boost your mood. Hiking is one of the activities that can combat stress and anxiety