Final Flashcards
(48 cards)
What are the two things that need to be trained for hiking?
Cardiovascular endurance
Muscular endurance
Mental Toughness
Cardio: Frequency? Intensity? Time? Type?
3-5 times a week
60-80%
20 minutes at least
Varied but especially going up and down hills
Muscular endurance: Frequency? Intensity? Time? Type?
2-3 times a week
50-60% of IRM
15-20 minutes, 1-2 sets every exercises
weight bearing and weight lifting
Which muscles should be trained for muscular endurance?
agonist, antagonist
abs and back
What are the 5 things that should be checked before going on a hike? Weather
Weather forecast Sunset time Trail condition Hunting area and dates Map itinerary (always extra 25% longer)
Equipment: Hiking shoes: Sole? Height? Blister prevention?
semi-rigid, nonslip
ankle
heel contact with boot. Toes don’t hit the front. Foot doesn’t move.
Backpack:
Characteristic?
Maximum weight?
Liters?
Stability, comfort, user friendly. Adjustable, suits your body. Belt and straps are wide and padded. 20-30% of your body weight. One day: 24-40 two days: 35-55 three days: at least 55
What system of clothing should be adopted?
Multilayer.
First layer: synthetic, no cotton
second: fleece jacket. Thermal insulator.
Third: light, resitant, breathable, hood
Characteristics of socks
no cotton
breathable
What should be in a survival kit?
rope, knife, match
Why should you carry a garbage bag?
Carry garbage. Protects bag if rain.
What is the purpose of a walking stick?
protect knees.
What are the safety items one needs to have?
map cell phone whistle medication health insurance card
What should be in a first aid kit?
bandages for joint adhesive bandages tape for blisters gauze pads pressure bandages hand/sanitary napkins elastic tape blanket, scissor, tweezers pins gloves pocket mask first aid book accident report
What is the posture one should have while hiking?
slightly leaning toward. head up, shoulders relaxed, back relaxed, arms swing.
What are the three types of map? Which one should you use for a hike?
Topographic maps
Road maps
Tourist maps
Bring topographic
What are the two scales of map reading? Features
1: 50,000: used for hiking. Every cm in the map, 500m real life. Has grids
1: 25,000: Trees and rocks on ground.
What are the 5 aspects on maps that are important? Explain each.
Legend: Title: map of... Grid references: first two digits, X-value, last 2 digits, y-value. North Arrow Scale
Steps to reading:
1- place map and yourself north with compass
2- Find your location. Retrace your steps from where you were before. Identify 3 landscape features.
3- Reading contour lines. Black lines around map. Closer the contour lines, steeper the gradient. Every fifth line is in bold
4- Identify features on the landscape: other question
5- Thumbing: note last known location. Put thumb on location on map and move on.
Name and describe the landscape features.
Spur: slopes down on three sides, slopes upward on on the other. Makes inverse triangles.
Re-entrant: Identation on the side of the mountain. Represented as line against mountain.
Saddle: Slopes down on two sides and up on two sides. Looks like a whole.
Summit: Very top, ring contour .
What is the formula to calculate Basal Metabolic Rate? Men v. women
____kg x 1 x 24h
Women ____kg / 0.9 x 24h
What are the steps to calculate calorie needs?
1- bmr
2- Time active: time x physical activity factor
3- divide total of step 2/24h
4- multiply step 1 and 3
What are the physical activity factor for:
Resting, very light exercise (driving, getting ready), light exercise, moderate (hiking), heavy.
1 1.5 2.5 5 7
What are the factors that can influence calorie intake?
Extreme temperatures
altitude
caffeine
smoking
