|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: |
- identify and explain fitness components related to day hiking
- name common hiking injuries and explain prevention, symptoms and care of common injuries
- describe equipment needs and list the "10 essentials" every hiker should carry
- recognize the health benefits of hiking
- discuss components that affect pace on flat, uphill, downhill, uneven terrain
- explain environmental concerns, both ethics of mimimum impact hiking and health hazards for a day long hike
- navigate on marked trails
- incorporate planning, preparing and day hiking as lifestlye choice for enjoyment and health benefits
- 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 - |
- Day-pack, 10-essentials, first aid kit.
|Course Content (Body of knowledge) - |
B Common hiking injuries and care of injury
- Fitness Components and Day Hiking
- F.I.T.T. principle
- strength (leg and core) for climbing moderate to steep elevations
- cardio and muscular endurance for sustained pace for up to 5 hours with several short rest periods
- core strength for packing required essential gear without strain or discomfort
- flexibilty for negotiating overgrown trails, rocks, water crossings, downed trees
- body weight management and nutrition/hydration needs for day hike
Equipment Needs and 10-essentials
- ankle sprains and strains and blisters
- basic splinting and square knot
- allergies to poisonous plants and insects
- 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
- 10-essentials: extra food, extra clothing, map and compass, water, sunglasses, flash light, first aid kit, pocket knife, waterproof matches, candle or fire starter.
- fitness level
- Pack weight
- Elevation gain or loss
- Level vs. uneven terrain
- Weather and trail conditions
- Individual energy level, hydration, nutrition on the day of hike
- "Leave No Trace" pack it in, pack it out
- stay on marked trails even when trails are muddy; spread out if cross country hiking
- respect and expect to share trails with other park visitors, plants, animals, environment
Planning a Day Hike
- basic map skills for marked trails
- identify topographic symbols and describe a "virtual hike"
- determine park(s) and type of hike: loop, out and back or one-way "through" hike
- set a date for hike
- create training hike schedule and choose hiking partners
- determine equipment needs, fees, transportation for day of Day Hike
|Methods of Evaluation - |
- Hiking skills, minimum impact, safety techniques and preparation will be assessed by direct instructor observation and one-on-one as well as group discussions.
- Two take home assignments. Students choose from list of various worksheets.
- 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: |
- F.I.T.T. principle
- "Leave no Trace"
- Planning a day Hike
|Types and/or Examples of Required Reading, Writing and Outside of Class Assignments - |
|Take home worksheets and quizzes. |