Hiking & Expedition Planning - 1.2 | Adventure & Outdoor Activities | IB MYP Grade 8 Physical and Health Education
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1.2 - Hiking & Expedition Planning

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Interactive Audio Lesson

Listen to a student-teacher conversation explaining the topic in a relatable way.

Physiological Profile & Energy Modeling

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0:00
Teacher
Teacher

Let's start with how we can assess our physical needs while hiking. Can anyone tell me what the ACSM walking equation calculates?

Student 1
Student 1

Is it about how much oxygen we use while walking?

Teacher
Teacher

Exactly! It helps us understand our energy expenditure. The formula is: VOβ‚‚ (mLΒ·kg⁻¹·min⁻¹) = 0.1 Γ— speed (mΒ·min⁻¹) + 1.8 Γ— speed Γ— grade + 3.5. This can help predict how much energy we need for different speeds and terrains.

Student 2
Student 2

So, we need to account for the incline too?

Teacher
Teacher

Yes! That’s crucial since hiking uphill requires more energy. Now, along with this, what do we think about total daily energy expenditure or TDEE?

Student 3
Student 3

Isn't that your metabolic rate plus activity level?

Teacher
Teacher

Exactly right! The TDEE is influenced by basal metabolic rates and an activity factor ranging from 1.2 to 1.9, plus any additional load from fieldwork.

Student 4
Student 4

So, it’s important to eat enough before we hike?

Teacher
Teacher

Precisely! Understanding your energy needs is essential for performance. To summarize, the ACSM walking equation helps us predict oxygen use, and TDEE gives us insight into our overall energy needs. Great discussion, everyone!

Equipment Specifications & Maintenance Logs

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0:00
Teacher
Teacher

Next, let’s talk about equipment. Why do we maintain logs for gear like our backpacks?

Student 1
Student 1

So we can track how much weight we carry?

Teacher
Teacher

Yes! And also, maintaining a backpack load diary helps us optimize weight distribution and performance. What should be included in this log?

Student 2
Student 2

Weight of each item, right?

Teacher
Teacher

Correct! Also, the position of the item in the pack and how it affects our center of gravity. Does anyone know what kind of equipment ratings we should look for when choosing shelters?

Student 3
Student 3

Hydrostatic head and UV resistance?

Teacher
Teacher

Exactly! Hydrostatic head measures how waterproof a tent is, and UV resistance tells us how durable it is against sun exposure. Summing up, keeping good logs and understanding specifications can significantly impact our safety and comfort.

Nutrition & Hydration Protocols

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0:00
Teacher
Teacher

Now, let's dive into nutrition and hydration. Why is macronutrient timing important?

Student 4
Student 4

To ensure we have enough energy while hiking?

Teacher
Teacher

Exactly! For strenuous activities, we should aim for 1.1g of carbs per kg of body weight per hour. What about proteins?

Student 1
Student 1

0.25g per kg after activity?

Teacher
Teacher

Right! And fats should be minimal, focusing on MCT oils for endurance. How about hydration?

Student 2
Student 2

We need to replace lost fluids based on sweat rate, right?

Teacher
Teacher

Exactly. As a rule, replace fluid equal to sweat loss plus an additional 150 mL for every 0.5 L of sweat lost. Great insights! Remember, proper fueling is key to success on the trail.

Risk Assessment & Emergency Response

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0:00
Teacher
Teacher

Finally, let’s discuss risk assessment. Why is it critical for our expeditions?

Student 3
Student 3

To prevent accidents and injuries?

Teacher
Teacher

Absolutely! We use a risk matrix to evaluate hazards. What factors do you think we need to assess?

Student 2
Student 2

Likelihood and severity?

Teacher
Teacher

Correct! For example, hypothermia or altitude sickness requires specific attention. And what should we have in our Emergency Action Plan, or EAP?

Student 1
Student 1

Roles and communication details for the team?

Teacher
Teacher

Exactly! Plus evacuation criteria and documentation forms for incidents. In closing, prioritizing safety through comprehensive risk management ensures enjoyable and safe expeditions.

Introduction & Overview

Read a summary of the section's main ideas. Choose from Basic, Medium, or Detailed.

Quick Overview

This section covers essential concepts for planning hiking and expeditions, focusing on physiological profiles, equipment considerations, nutrition, hydration, and risk management.

Standard

In this section, students will learn about key elements in hiking and expedition planning including understanding physiological needs during hikes using energy modeling, selecting and maintaining the right equipment, developing protocols for nutrition and hydration, and conducting risk assessment for safety during expeditions. These foundational skills are crucial for successful outdoor activities.

Detailed

Hiking & Expedition Planning

This section delves into the multifaceted process of planning a successful hiking or outdoor expedition. It encompasses various key components that are essential for ensuring safety, endurance, and enjoyment during outdoor activities.

Key Components:

  1. Physiological Profile & Energy Modeling: This involves using the ACSM walking equation to determine oxygen expenditure based on speed and terrain, along with calculating total daily energy expenditure (TDEE) by incorporating basal metabolic rates and activity factors.
  2. Equipment Specifications & Maintenance Logs: Understanding the lifecycle of footwear, logging backpack loads for optimal distribution, and assessing shelter ratings based on critical factors like hydrostatic head and UV resistance.
  3. Nutrition & Hydration Protocols: This includes macronutrient timing to ensure adequate energy during activity, employing hydration algorithms based on sweat rates, and maintaining electrolyte balance for optimal performance.
  4. Risk Assessment & Emergency Response: Utilizing risk matrices to evaluate potential hazards and formulating emergency action plans (EAP) that detail roles and communication channels during incidents.

By mastering these components, individuals can ensure a more successful and enjoyable outdoor experience.

Audio Book

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Physiological Profile & Energy Modeling

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1.2.1 Physiological Profile & Energy Modeling

  • ACSM walking equation:
  • VOβ‚‚ (mLΒ·kg⁻¹·min⁻¹) = 0.1 Γ— speed (mΒ·min⁻¹) + 1.8 Γ— speed Γ— grade + 3.5.
  • Total daily energy expenditure (TDEE):
  • Sum basal metabolic rate (Harris–Benedict), activity factor (1.2–1.9), fieldwork additional load.

Detailed Explanation

This chunk explains how to model the energy requirements for hiking. The ACSM walking equation shows how to calculate the oxygen consumption (VOβ‚‚) based on the speed of walking and the grade (angle of incline) of the terrain. Higher grades and speeds will demand more energy. The Total Daily Energy Expenditure (TDEE) combines several components to estimate energy usage throughout the day. This includes the basal metabolic rate, which is the amount of energy expended while at rest, multiplied by an activity factor which accounts for physical activity levels and any additional load from the backpack during fieldwork.

Examples & Analogies

Think of it like driving a car. If you're driving uphill or speeding on the highway (like a steep grade or fast speed in the equation), you'll use more fuel (energy) than if you're just coasting on flat road at a steady speed. Just like you need to know how much gas to have for a trip, hikers need to know their energy needs for a hike.

Equipment Specifications & Maintenance Logs

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1.2.2 Equipment Specifications & Maintenance Logs

  • Footwear lifecycle table:
  • Cushion degradation rate (% drop in midsole resilience per 100 km).
  • Backpack load diary:
  • Template: item, weight, pack position index (lever arm Γ— weight).
  • Shelter rating sheet:
  • Hydrostatic head, seam seam stress test result, UV resistance hours.

Detailed Explanation

In this chunk, we focus on how to manage and maintain hiking equipment effectively. The footwear lifecycle table helps hikers track the durability of their shoes, indicating how much the cushioning wears down after a specific distance. The backpack load diary allows hikers to log the weight of items they carry and their positioning in the pack, which affects comfort and balance during hikes. The shelter rating sheet evaluates a tent's performance against various environmental factors such as water pressure (hydrostatic head) and UV resistance, ensuring adequate protection during excursions.

Examples & Analogies

Managing your hiking gear is similar to maintaining a car. Just like you'd keep an eye on your tires' tread (like the footwear lifecycle), ensure your vehicle's load is balanced for safe driving (comparable to logging your backpack load), and monitor your car's ability to weather the elements (like evaluating your tent's specs).

Nutrition & Hydration Protocols

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1.2.3 Nutrition & Hydration Protocols

  • Macronutrient timing:
  • Carbs: 1.1 g/kg per hour exercise.
  • Protein: 0.25 g/kg post-activity within 30 min.
  • Fats: minimal, focus on MCT oils for endurance.
  • Hydration algorithm:
  • Sweat rate measurement: body mass loss per hour; replacement fluid = sweat rate + 150 mL per 0.5 L.
  • Electrolyte balance:
  • Sodium concentration 500–700 mg/L; include potassium via fruit powders.

Detailed Explanation

This chunk outlines essential nutrition and hydration strategies for hikers. Macronutrient timing indicates how much to consume, emphasizing carbohydrate intake during exertion, protein intake shortly after, and the limited use of fats for endurance purposes. The hydration algorithm helps assess how much fluid a hiker should replenish, factoring in sweat losses, which is crucial to prevent dehydration. Lastly, maintaining a proper electrolyte balance ensures that hikers stay properly nourished and avoid issues like cramping during long hikes.

Examples & Analogies

Think of fueling your body like preparing for a race. Just as runners need to plan their meals to maximize energy before they sprint and have recovery snacks afterward, hikers should also balance their food intake with their activity. Staying hydrated is like keeping your engine cool; without enough fluid, both your body and your vehicle can overheat.

Risk Assessment & Emergency Response

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1.2.4 Risk Assessment & Emergency Response

  • Risk matrix: likelihood vs. severity for hazards (e.g., hypothermia, altitude sickness).
  • Emergency action plan (EAP): roles, communication tree, evacuation criteria, incident documentation form.
  • Activity 1.2: Use provided risk matrix template to assess a planned 5-day alpine hike, produce EAP, and gear/food load spreadsheet.

Detailed Explanation

In this chunk, we dive into how to prepare for potential risks while hiking. The risk matrix is a tool that categorizes hazards based on how probable they are to occur and their potential severity. Common risks include hypothermia and altitude sickness. An Emergency Action Plan (EAP) should identify roles among group members, establish a communication structure, outline procedures for evacuation, and include documentation for any incidents that may arise. The last part involves an activity where students create their own risk assessments and plans for a hypothetical hike, which is essential for real-world skills.

Examples & Analogies

Planning for risks in hiking is much like preparing for a road trip. Before heading out, you check the weather (a risk assessment), ensure you have a spare tire and emergency numbers (like an EAP), and have a map or GPS to guide you through unforeseen routes. Just as you wouldn’t embark on a long trip without knowing your emergency protocols, hikers must be ready for any situation that may develop.

Definitions & Key Concepts

Learn essential terms and foundational ideas that form the basis of the topic.

Key Concepts

  • Physiological Profile: Understanding energy needs through the ACSM walking equation.

  • TDEE: Total daily energy expenditure calculated using metabolic rate and activity level.

  • Equipment Maintenance: Importance of maintaining logs for gear performance.

  • Nutrition Protocol: Correct macronutrient timing and hydration during hikes.

  • Risk Assessment: Evaluation of hazards using a risk matrix.

Examples & Real-Life Applications

See how the concepts apply in real-world scenarios to understand their practical implications.

Examples

  • Example of calculating TDEE using the Harris-Benedict equation and activity factor for a hiking trip.

  • Example of maintaining a backpack load diary for optimal weight distribution.

Memory Aids

Use mnemonics, acronyms, or visual cues to help remember key information more easily.

🎡 Rhymes Time

  • To hike the path without a hitch, know your needs, it’s not a pitch.

πŸ“– Fascinating Stories

  • Imagine a hiker named Jack who carried extra snacks on his back. When he reached the top, he was filled with glee, all because he planned effectively.

🧠 Other Memory Gems

  • For TDEE: Basal + Active + Extras = Energy (BAE Equation).

🎯 Super Acronyms

S.H.I.E.L.D. - Safety, Hydration, Inventory, Equipment, Logs, Diet.

Flash Cards

Review key concepts with flashcards.

Glossary of Terms

Review the Definitions for terms.

  • Term: ACSM walking equation

    Definition:

    A formula used to estimate oxygen consumption during physical activities such as walking.

  • Term: Total Daily Energy Expenditure (TDEE)

    Definition:

    The total amount of calories burned in a day, including basal metabolism and activity level.

  • Term: Hydrostatic head

    Definition:

    A measure of a fabric's ability to withstand water pressure, indicating its waterproof quality.

  • Term: Macronutrient timing

    Definition:

    The strategic consumption of carbohydrates, proteins, and fats around the timing of physical activities to optimize performance.

  • Term: Risk matrix

    Definition:

    A tool used to assess the likelihood and severity of potential hazards in any situation.