PEH 12 Flashcards
MIDTERM EXAMINATION
is defined as any
outdoor activity undertaken for the goal of exercise, relaxation, or enjoyment, as well as
practice or training in such an activity.
Recreational activity
is defined as the active involvement in an athletic or recreational sport
Leisure Activity
is a water sport in which the body is pushed through the water using precise arm and leg movements called strokes
Swimming
Swimming as a competitive sport was introduced by
YMCA/American military personnel
Where and when was the country’s first swimming pool built?
Fort Mckinley, YMCA, 1907
He was named as the best filipino swimmer in 1924
Teofilo Yldefonso
He was a filipino breastroke swimmer and was the first filipino and southeast asian to win an olympic medal
Teofilo E. Yldefonso
When and where was the inaugural Asian games held?
New Delhi, 1951
What does ASAP mean?
Aquatics Sport Association of the Philippines
Health benefits of swimming
- Keeps your heart rate up
- Builds endurance muscle strength and cardiovascular fitness
Short-course pools measure:
25 m (27.3 yd)
Long-course pools measure:
50 m (54.6 yd)
it encompasses the upkeep, operation, and safety of pools, as wells as their health, cleanliness, and safety.
Pool Management
Swimming pool RULES AND REGULATIONS
- Wearing of proper swimming attire
- Taking a shower before going to the swimming pool
- Do not eat or smoke within the deck or pool
HAZARD AND SAFETY: SAFETY PRECAUTIONS
- Keep an eye on your friends
- Swim in designated swimming areas
- Swim near the shore
- Never swim alone
- Acquire knowledge of basic life support techniques or C.A.R.E (Compression, Airway Resuscitation and External defibrillation method)
S.A.F.E Principle:
S- Slow, easy movements
A - apply natural buoyancy
F - Full lung inflation
E - Extreme Relaxation
A kind of
protective eyewear
that often encloses the region
around the eye to protect it
from being struck by water
or chemicals.
Goggles
It is a silicone, latex, or lycra cap worn on the head by swimmers
Swim caps
are buoyant boards that students can rest their arms on and keeps their upper bodies afloat
Kickboard
is a figure eight shaped piece of closed-cell foam used in swim work-outs
Pull buoy
It is a brightly colored plastic gadget placed on the swimmer’s hands during swimming workouts to aid in muscle development
Hand paddles
a tube-shaped device used to simulate swimming on or across
Snorkel
are worn on the foot and are constructed of fin-like rubber or plastic to assist in mobility when participating in water
Training Fins
is an action that involves physical involvement specifically when performed to improve fitness and health
Exercise
Three stages in an exercise program:
- Warm up
- Work out
- Cool down
Benefits of warm-up and stretching activities:
- Heart rate increases which increases blood flow
- Diminishes “stiffness”
Psychological Conditioning (steps)
- Set goals and commit to a training program
- Follow the assigned training program
- Use a swimming pool as your aquatic gym
- Practice efficient swimming strokes
Five basic skills of swimming
- Breathing
- Submerging
- Floating
- Sculling
- Gliding
this is taking a small amount of air and exhale by blowing out through both the mouth and nose
Breathing
This exercise is performed by suddenly lifting arms sideward and upward
Submerging (Bobbing)
This is the greatest method to save energy in swimming; the first swimming skill to acquire is to use the buoyancy of the head.
Floating
This is done using the hands that allows the individual to manipulate his body in the water in a variety of positions without using his feet
Sculling
This is a movement in the water that requires to effort; is a method of releasing tension
Gliding
Major Strokes of Swimming
- Freestyle
- Breaststroke
- Backstroke
- Butterfly Stroke
or the front crawl is referred to as the freestyle stroke
Freestyle
The slowest competitive swimming stroke
Breastroke
Involves comparable motions to the front crawl, but it is performed on your back
Backstroke
Is a more advances swimming stroke that gives a great workout and is the SECOND FASTEST COMPETITIVE STROKE
Butterfly
Individual Water Sports
- Surfing
- Windsurfing
- Jet skiing
- Wake boarding
Team Water Sports
- Water Polo
- Rowing
- Rafting
- Kayaking (?)
- also known as mountain climbing word is often used loosely to walk up Iow mountains with just modest difficulty, it is more appropriately limited to climbing in areas with hazardous terrain and weather.
- This sport involves climbing to the highest peaks in hilly areas, mostly for the enjoyment of the climb.
Mountaineering
Is mountaineering a team or individual sport?
It is a team sport.
Different types of mountaineering (A.S.G.H.S.A):
- Alpine Climbing
- Scrambling
- Glaciated Peaks
- High-altitude Mountaineering
- Snow Climbs
- Alpine Ice Climbs
this is essentially rock climbing in the mountains (needs ropes, anchor materials, trad gear, belay device, and harness)
Alpine Climbing
This is rock climbing when a rope isn’t required. These mountains can be either tall or short and can take an afternoon or several days to summit.
Scrambling
These mountains contain snow year-round, but the snow and ice move along a long glacier path.
Glaciated Peaks
This is for folks who like their air thin (18,000 feet). Many of these mountains also require ice climbing, rock climbing, glacier travel, or snow climbing skills.
High-altitude Mountaineering
This is the act of climbing a couloir (a deep, steep trench of snow) to reach the top of a mountain)
Snow Climbs
- This type of climbing requires special ice axes, called ice tools, and ice screws, dry rope, harness, and anchoring material.
- This type of climbing can be a part of a glaciated peak, high-altitude mountaineering or even snow climbs.
Alpine Ice Climbing
This is an essential element of all climbing, for in the end mountains are climbed by placing one foot in front of another over and over again.
Hiking
This is a widely practiced sport in its own right.
Rock Climbing
These equipment are used primarily as safety factors.
Rope, the artificial anchor, and carabiner
This equipment is specifically designed for creating anchor points in places where natural anchors are unavailable.
Artificial Anchors
This equipment secure ropes, hardware and/or software to a solid object. It is like a foundation in a structure. (Anchor points: Single, Two, or Three-point)
Anchors
___ is essential, and the body weight is kept as directly over the feet as possible, the climber remaining as upright as the rock will permit.
Balance
Three points of contact with the rock re usually kept, either _____________________
Either two hands and a foot or two feet and a hand
___________ may be slow or fast according to the difficulty of the pitch.
Rhythmic Climbing
_________ The rope on one end being firmly held or secured is wrapped around the climber’s body
Rappelling
__________ is a fine art that is equally essential on snow, ice, and rock
Rope handling
It is an equipment that is extremely important as an adjunct to high mountaineering.
Ice ax
___________ (sets of spikes that can be strapped on boot soles) are intended to preclude slipping and are useful on steep slopes of snow and ice and in steps that have been cut.
Crampons
In climbing long snow slopes, a tedious task, it is necessary to strike a ____________ that can be sustained for
a long time.
slow and rhythmic pace
Health benefits of Walking
- Increased cardiovascular and pulmonary fitness
- Reduced risk of heart disease
- Stronger bones and improved balance
Waling and brisk walking boosts _______________
Endorphines
_____________ recommends that individuals interested in mountain walking should assess their physical capabilities and consider if previous training is required.
Burtscher (2004)
Some benefits of Mountain Climbing:
- Lowers hypertension
- Improves and maintains mental fitness
- Loses extra pounds
- Relieves back pain
- Absorbs more vitamin D
- Slows aging process
- Prevents and controls diabetes
- Improves arthritis
Most common hiking injuries:
- Blisters
- Sprains
- Cuts
- Hypothermia
How to treat SPRAIN?
R.I.C.E (REST, ICE, COMPRESSION, E)
Injuries in hiking:
Shoulder injury - Shoulder impingement
Elbow injury - lateral epicondylalgia (tennis elbow)
Knee injury - meniscal tears
Finger injury - finger pulley injuries
Ways to prevent climbing injuries
- Take rest days
- use skin balm on fingers
- cross train
- warm up before climbing
10 essentials of mountaineering safety
- Navigation (map & compass)
- Sun protection (sunglasses & sunscreen)
- Insulation (extra clothing)
- Illumination (headlamp/flashlight)
- First-aid supplies
- Fire
- Repair kit and tools
- Nutrition
- Hydration
- Emergency shelter
Types of Mountaineering Jobs
- Mountain climbing
- Ice climbing
- Bouldering
- climbing for competition
- Technical climbing
Some of the highest mountains in the Philippines:
- Mt. Apo
- Mt. Dulang-Dulang
- Mt. Pulag
- Mt. Kitanglad
________ is the highest mountain in the Philippines. (2,956 m)
- Declared a national park in 1934 by then President Manuel L. Quezon
- Location: Davao Del Sur
Mt. Apo
___________ is the second highest mountain in the Philippines and is home to the Talaandig tribe, who considers this mountain as a sacred place. (2,938 m)
- Location: Bukidnon
- Difficulty: 6-8/9
Mt. Dulang-Dulang
_________ is Luzon’s highest peak and is home to the Ibalois, Ifugaos, etc. (2,926 m)
- Location: Ifugao, Benguet, and Nueva Vizacaya
- Difficulty: 3/9
- It is a popular destination among mountaineers for its amazing sea of clouds and views of the Milky Way galaxy
Mt. Pulag
________ was named after a great flood submerged the land and only the mountain’s peak and is tanglad in Filipino (2,899 m)
- Location: Bukidnon
- Difficulty: 6/9
Mt. Kitanglad
Types of Hikes
- Minor Hike
- Major Hike
Hiking destinations that can be accomplished within a day and take a maximum of 5 hours
(ex. Mt. Maculot-Rockies day hike)
Minor Hike
Takes more than 5 hours of hike
(ex. Mt. Makiling/Sto. Tomas-Los Banos Traverse or MakTrav)
Major Hike
An easy stroll on a well-established trail (Ex. Taytay Falls)
Trail CLASS 1
Rugged paths with somewhat steep slopes (Ex. Mt. Pulag via Ambangeg hike)
Trail CLASS 2
Moderately steep terrain that may require scrambling (Ex. Mt. Makiling Traverse)
Trail CLASS 3
Very steep slopes and easy cliffs in which beginners must be roped (Ex. Mt. Apo via Kidapawan)
Trail CLASS 4
Highly difficult and technical trails wherein ropes are required as well as free hands as a climbing method
Trail CLASS 5
Hikes that are 1 (have paved pathways and very easy to navigate)
- Taytay Falls, Laguna
- Daranak Falls, Rizal
Hikes that are 2 (doesn’t take more than 2-3 hours and good entry-level for first-time hikers)
- Mt. Pinatubo Day Hike with 4x4
Tarlac - Taal Volcano Day Hike, Batangas
- Osmena Peak Da Hike, Cebu
Ride
Hikes that are 3 (mildly difficult, but still beginner-friendly)
- Mt. IJIap Traverse Day Hike, Benguet
- Mt. Pulag via Ambangeg Day Hike, Benguet
- Mt. Maculot Rockies Day Hike, Batangas
- Mt. Sawi Day Hike, Nueva Ecija
Hikes that are 4 (average difficulty, but beginner-friendly)
- Mt. Daraitan and Tinipak River Day Hike, Rizal
- Mt. Batulao, Batangas
- Mt. Iraya Day Hike, Batanes
- Lake Holon, South Cotabato
- Mt. Napulak, Iloilo
Hikes that are 5 (takes 5-9 hours to complete and moderate difficulty, not recommended for beginners)
- Mt. Tres Marias, Biliran
- Mt. Ugo Traverse, Benguet
- Mt. Makiling Traverse (MakTrav), Laguna and Batangas
Hikes that are 6 (usually takes 2 days to negotiate needs prior hiking experience and intense physical and mental prep)
- Mt. Balingkilat Traverse, Zambales
- Mt. Talinis Traverse, Negros Oriental
- Mt. Dulang Dulang (D2). Bukidnon
Hikes that are 7 (have extreme weather conditions and treks that require 3 or more days)
- Mt. Pulag via Akiki-Ambangeg, Benguet
- Mt. Kanlaon via Mapot-Masulog, Negros
- Mt. Apo via Kidapawan-Magpet, North Cotabato and Davao
Hikes that are 8 (require an ave of 3 days, should only be attempted by advanced hikers)
- Mt. Pinatubo Delta 5 via Sapang Uwak, Pampanga
- Mt. Ugo-Pulag Traverse, Benguet
Hikes that are 9 (takes more than 8 hours and 4 days to complete, should only be attempted by advanced or veteran hikers)
- Mt. Guiting-Guiting (G2), Romblon,
- Mt. Halcon, Oriental Mindoro,
WHERE TO HIKE IN PH: BEGINNERS
- Daranak Falls
- Mt. Pulag via Ambangeg Trail
WHERE TO HIKE IN PH: INTERMEDIATE (Day Hikes)
- Mt. makiling Travers/ Sto. Tomas-Los Banos Traverse
- Mt. Hibok-Hibok via Crater Trail
- Mt. Tapulao
WHERE TO HIKE IN PH: INTERMEDIATE (Multi-day Hikes)
- Mt. Talinis Traverse/ Bediao-APolong Traverse
- Mt. Apo via Kidapawan-Magpet Trail
WHERE TO HIKE IN PH: ADVANCED
- Mt. Dulang-Dulang - Mt. Kitanglad Traverse
- Mt. Guiting-Guiting
- Mt. Halcon
