Print Version

Effective: Summer 2013

Advisory: Advisory: This course is included in the Cardio Fitness family of activity courses.
Grade Type: Letter Grade, the student may select Pass/No Pass
Not Repeatable.
FHGE: Lifelong Learning Transferable: CSU/UC
3 hours laboratory. (36 hours total per quarter)

Student Learning Outcomes -
  • Identify the components of fitness and create a hiking program to meet personal fitness goals.
  • Demonstrate efficient hiking technique, use of 10 essentials (gear) and leave no trace principles.
Description -
A hiking class that prepares healthy, fit individuals for a final 8-12 mile hike on established trails over moderate to steep terrain.

Course Objectives -
The student will be able to:
  1. identify and explain fitness components related to day hiking
  2. name common hiking injuries and explain prevention, symptoms and care of common injuries
  3. describe equipment needs and list the "10 essentials" every hiker should carry
  4. recognize the health benefits of hiking
  5. discuss components that affect pace on flat, uphill, downhill, uneven terrain
  6. explain environmental concerns, both ethics of mimimum impact hiking and health hazards for a day long hike
  7. navigate on marked trails
  8. incorporate planning, preparing and day hiking as lifestlye choice for enjoyment and health benefits
  9. recognize the value of minimum impact by also participating in a one day trail mainentance, park clean-up or related park volunterr project
Special Facilities and/or Equipment -
  1. Day-pack, 10-essentials, first aid kit.

Course Content (Body of knowledge) -
  1. Fitness Components and Day Hiking
    1. F.I.T.T. principle
    2. strength (leg and core) for climbing moderate to steep elevations
    3. cardio and muscular endurance for sustained pace for up to 5 hours with several short rest periods
    4. core strength for packing required essential gear without strain or discomfort
    5. flexibilty for negotiating overgrown trails, rocks, water crossings, downed trees
    6. body weight management and nutrition/hydration needs for day hike
B Common hiking injuries and care of injury
  1. ankle sprains and strains and blisters
    1. P.R.I.C.E.
    2. basic splinting and square knot
  2. dehydration
  3. hypothermia/hyperthermia
  4. sunburn
  5. allergies to poisonous plants and insects
  • Equipment Needs and 10-essentials
    1. equipment needs depend on hike location (mtns., ocean, desert, altitude, wilderness, open space), length of planned hike, time of year, fitness level of hiker, weather patterns
    2. 10-essentials: extra food, extra clothing, map and compass, water, sunglasses, flash light, first aid kit, pocket knife, waterproof matches, candle or fire starter.
  • Pace
    1. fitness level
    2. Pack weight
    3. Elevation gain or loss
    4. Level vs. uneven terrain
    5. Weather and trail conditions
    6. Individual energy level, hydration, nutrition on the day of hike
  • Minimum Impact
    1. "Leave No Trace" pack it in, pack it out
    2. stay on marked trails even when trails are muddy; spread out if cross country hiking
    3. respect and expect to share trails with other park visitors, plants, animals, environment
  • Navigation
    1. basic map skills for marked trails
    2. identify topographic symbols and describe a "virtual hike"
  • Planning a Day Hike
    1. determine park(s) and type of hike: loop, out and back or one-way "through" hike
    2. set a date for hike
    3. create training hike schedule and choose hiking partners
    4. determine equipment needs, fees, transportation for day of Day Hike
    Methods of Evaluation -
    1. Hiking skills, minimum impact, safety techniques and preparation will be assessed by direct instructor observation and one-on-one as well as group discussions.
    2. Two take home assignments. Students choose from list of various worksheets.
    3. One Group Project - Plan and Lead a Day Hike. Small group of 3 to 4 students work together to complete project.
    Representative Text(s) -
    Handouts and current website links will be provided each quarter.

    Recommended: Lanza, Michael. Day Hiker's Handbook: Get Started with the Experts. Seattle, WA: The Mountaineers Books, 2003.
    Rusmore, Jean, Betsy Crowder and Frances Spangle. South Bay Trails, 3rd Printing. Berkeley, Ca: Wilderness Press, 2007

    Disciplines -
    Physical Education
    Method of Instruction -
    group discussions, take home quizzes and group project.
    Lab Content -
    May include but is not limited to:
    1. F.I.T.T. principle
    2. "Leave no Trace"
    3. Planning a day Hike

    Types and/or Examples of Required Reading, Writing and Outside of Class Assignments -
    Take home worksheets and quizzes.