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| 1. Description - |
| A hiking class designed to prepare healthy, fit individuals for a final 8-12 mile hike on established trails over moderate to steep terrain.
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| Prerequisite: None
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| Co-requisite: None
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| Advisory: This course is included in the Cardio Fitness Family of activity courses.
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| 2. 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
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| 3. Special Facilities and/or Equipment - |
| - Day-pack, 10-essentials, first aid kit.
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| 4. Course Content (Body of knowledge) - |
| - 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
B Common hiking injuries and care of injury
- ankle sprains and strains and blisters
- P.R.I.C.E.
- basic splinting and square knot
- dehydration
- hypothermia/hyperthermia
- sunburn
- allergies to poisonous plants and insects
Equipment Needs and 10-essentials- 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.
Pace- 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
Minimum Impact - "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
Navigation - basic map skills for marked trails
- identify topographic symbols and describe a "virtual hike"
Planning a Day 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
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| 5. Repeatability - Moved to header area. |
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| 6. 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.
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| 7. 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
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| 8. Disciplines - |
| Physical Education
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| 9. Method of Instruction - |
| group discussions, take home quizzes and group project.
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| 10. Lab Content - |
| May include but is not limited to:
- F.I.T.T. principle
- "Leave no Trace"
- Planning a day Hike
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| 11. Honors Description - No longer used. Integrated into main description section. |
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| 12. Types and/or Examples of Required Reading, Writing and Outside of Class Assignments - |
| Take home worksheets and quizzes.
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| 13. Need/Justification - |
| This course is a restricted support course for the Certificate of Achievement in Transfer Studies: CSU GE and satisfies the Foothill GE Requirements for Area VII, Lifelong Learning.
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