PE 4 VER 2

• HIKING

  IS TO MOVE FROM ONE PLACE TO ANOTHER USING YOUR AS THE ONLY MEANS TRANSPORT
• TREKKING

  IS AN INCREASINGLY POPULAR ACTIVITY, TO ENJOY THE LANDSCAPE, THE GROUND
• BEFORE THE CLIMB

  Jog or do cardio before you climb

  Read about the mountain you’re going to climb

  Waterproof your things whether rain or shine

  Bring around two liters of water

  Bring snacks high in carbs and protein

  Stretch before the climb Bring first aid ki
• DURING A CLIMB

  Greet people you pass by along the trail

  Keep your trash with you

  Know how to heed the call of nature

  Never take selfies and jump shots along ridges

  Listen to nature’s music
• AFTER A CLIMB

  13. Your body is going to ache, especially your legs o Be ready for this. If you’d like to apply salonpas or a soothing balm, that’s not a problem.

  14. But you will have endorphins and good memories to last the wee
• HIKING SHOES

   These shoes are lighter compared to boots and more flexible but offer less support.

  HIKING BOOTS

   Hiking boots give more support and have more productive features than the hiking shoes because they have higher cut with slightly stiffer materials

  TREKKING POLES

   Trekking poles have a maximum length 135 cm(54 inches). They are often made into two or three sections and can be retracted or extended as necessary.

   Hiking boots give more support and have more productive features than the hiking shoes because they have higher cut with slightly stiffer materials
• CAMPING is a form of outdoor recreation involving overnight stays with a basic temporary shelter such as a tent.
• Camping bag


  • Durable
  • Waterproof
  • Lightweight
• Sleeping bag


  Helps you have a warm and comfortable sleep since nights are usually much colder in nature
• Flashlight


  • Must-have item on your camping trip
  • Good to have one for each member of your camping party
• Tent


  • Sturdy tent that can withhold in varied weather conditions
• Camp stove


  Reliable and faster way to cook food when the weather is too wet/moist to make a campfire
• First aid kit contents

  • Painkillers
  • Antibiotic cream
  • Bandages
  • Gauze
  • Mosquito sprays
• A first aid kit is something smart to have in your camping trip
• First aid

  is the first and immediate assistance given to any person with either a minor or serious illness or injury, with care provided to preserve life, prevent the condition from worsening, or to promote recovery until medical services arrive.
• Stopping the bleeding

  You can control the bleeding by applying direct pressure to the wound. However, ensure you don’t use your bare hands; use gloves or some non-absorbent barrier such as gauze.
• Keep the person calm

   Blood loss can cause shock, indicated by increased pulse rate and rapid breathing, sometimes even fainting or loss of consciousness.
• Spot dehydration early

   Staying hydrated is vital when out on a walk, hike, or any outdoor activity.  A great tip is to begin your trip fully hydrated.  If you become dehydrated, you need to increase your water consumption immediately.  Consuming a sugary or salty snack can also help if rehydration salts are unavailable.
• Over-hydration is also dangerous

   Remember that over-hydration is also dangerous as it can lead to hyponatremia. This happens when the body holds onto too much water. This dilutes sodium in the blood and causes levels to become low. Symptoms include nausea, headache, confusion, and fatigue. So try to spot dehydration early and don’t force water into your body
• Treating burns


  1. Stop the burning by cooling the area with cold, clean water

  2. Clean the area with water and apply sterile dressing to the burn injury

  3. Wrap the area with some gauze if sterile dressings are not available
• Strains and sprains


  • Strains are the stretching or tearing of ligaments that attach one bone to another
  • Ligaments are sprained when a joint is twisted or stretched beyond its normal range of motion
• Sprained ankle


  • Symptoms can be bruising, swelling, and pain with movement
• Strains and sprains are a common occurrence when enjoying the outdoors, and most sprains occur in the ankle and knee
• REST – Take the stress off the area to prevent further damage.

  ICE – Use ice to reduce swelling and ease the pain. Apply it as early as possible, for up to 20 minutes.

  COMPRESSION – Compression wraps prevent swelling and provide support. If you don’t have compression wraps, you could pad the injury with socks or other soft items, then wrap with a bandage or cohesive wrap from your first aid kit.

  ELEVATION – Elevate the ankle and foot above the heart level to reduce swelling.
• Carry an outdoor and wilderness first aid kit!

   Before taking a trip, it is a good idea to ensure that someone in your party has basic firstaid knowledge and packs a compact yet extensive first-aid kit.
• CARDIO is HEART

  PULMONARY is LUNGS

  RESUSCITATE is REVIVING

  CPR is REVIVING the HEART and LUNGS
• WHAT IS CPR?

  • CPR is a lifesaving technique useful in many emergencies in which someone breathing or heart beat has stopped.
• (Advance Cardiac Life Support: ACLS) can restore normal heart and ventilatory action.
• D: DANGER. Approach safely

  R: RESPONSE. Check responses

  S: SHOUT for help

  A: AIRWAY. Open airway

  B: BREATHING. Check breathing Call 911 (local emergency number)

  C: CIRCULATION. 30 chest compressions AND 2 rescue breath
• Risk assessment


  1. Identify hazards and risk factors

  2. Analyze and evaluate the associated risk

  3. Risk hazard analysis

  4. Risk evaluation
• Risk assessment


  The overall process of hazard identification, risk analysis, and risk evaluation
• Hazard identification


  The process of finding, listing, and characterizing hazards
• Risk analysis


  A process for comprehending the nature of hazards and determining the level of risk (Very high risk, high risk, medium risk, low risk, and very low risk)
• Risk control


  Actions implementing risk evaluation decisions, including monitoring, re-evaluation, and compliance with decisions
• Hazard


  Things that have the potential to cause harm
• Risk


  A situation involving exposure to danger
• The pre-trip planning

  will cover basic knowledge of weather forecast, site selection (e.g., knowledge of the water’s currents; presence of aquatic hazards such as jelly fish or weeds.
• ITINERARY

  • Enumerating the activities and identifying the estimated date or time when the activities will be taking place • Itinerary always starts from departure up to arrival to original take off point.
• HOW TO GET TO THE SITE?

  • Distance • Transportation • Alternate routes
• Having a background information of the activity site and mapping of the activity In mountain climbing involves knowing the elevation gain, the kind of trail, environmental hazards, temperature and weather.