Wilderness Skills - Olympia Mountaineers

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Staying Safe and Healthy in the Hills Preventing Injuries and Illnesses 1. Bring water and drink it 2. Bring food and eat it 3. Bring your medicines – especially for diabetes, allergies and heart disease 4. Don’t believe the weather report – be ready for hot, cold, wet 5. Be serious about the 10 Essentials 6. Don’t skimp on your equipment 7. Watch your step – Concentrate 8. Watch each other 9. Don’t be shy – Discuss plans for emergencies 10. Always respect the mountains Treating Injuries and Illnesses Airway Breathing / Bleeding ABC Circulation CPR – 2 breaths, 30 compressions Heimlich maneuver Rest Ice RICE Compress Elevate Water, sugar and salt Wilderness Skills Module Page 52 of 73 Olympia Mountaineers - Hiking, Alpine Scrambling and Basic Climbing
Eat to Win Know why, when, and how to fuel with our complete guide to the athlete's diet. By Monique Ryan Eating for basic health and fitness is simple. Seriously, people. Just cook with a high variety of whole foods, emphasis on grains and produce. And eat five perfectly planned small meals a day—not three. Oh, and try to memorize the glycemic index of every enticing product in the grocery store. Even better, hire a personal shopper and a live-in chef ... Not the world you're living in? Here's another way to simplify: Read our comprehensive guide to performance nutrition and follow the straightforward rules. We guarantee you'll feel— and play—better. Or we'll eat our words. Guts, At Work Understand how your digestive system turns food into fuel and you've taken the first step toward smart eating. The process starts with simply chewing well, which adds saliva (1) and breaks food down for easier digestion. When you swallow, food travels down the esophagus (2) and into the stomach (3). There, acid and enzymes convert food into a pastelike mix, while the pyloric valve (4) prevents this acidic brew from backing up. Digested food leaves your stomach in one to four hours. Carbohydrates go first, followed by protein, then fat. These macronutrients enter the duodenum (5), the first section of your small intestine (6). Enzymes stored in the duodenum, and those supplied by the pancreas (7), complete most of the digestion process. Bile manufactured by the liver (8) and secreted by the gallbladder (9) assists with fat digestion and absorption. The smaller molecules produced by this secondary breakdown are absorbed through the walls of the next two sections of your small intestine, the jejunum (10) and ileum (11), which supply more than 20 feet of absorptive tissue. This length is multiplied many times over by numerous folds in the intestinal lining called villi, which are themselves covered by small, fingerlike projections called microvilli and which ultimately provide more than 820 square feet of absorptive capacity—an area larger than a tennis court. From there, nutrients are shipped off to your liver for further processing, then to cells, which create and store glucose, amino acids, and fatty acids. Power Supply Think of your body as a house equipped with electricity, gas, and solar: different power sources for different purposes. The fuel you tap for exercise depends on the intensity and duration of your workout. ENERGY SYSTEM: Aerobic USED FOR: Steady burning of fuel for any moderately paced, sustained cardio training (running, cycling, swimming, etc.) HOW IT WORKS: For longer efforts, this system provides a sustainable supply of adenosine triphoshate (ATP), the molecule that causes contractions in your muscles. For the first 15 to 30 minutes, fuel comes mainly from glycogen stored in your muscles. Muscle fat contributes more fuel for up to 90 minutes, and after that, adipose fat (the jiggly kind) is burned as well. You have about 1,400 calories' worth of stored glycogen in your muscles and another 400 in your liver—enough for a 1.5-hour run. Wilderness Skills Module Page 53 of 73 Olympia Mountaineers - Hiking, Alpine Scrambling and Basic Climbing
Page 1 and 2: Olympia Branch of The Mountaineers
Page 3 and 4: Table of Contents Introduction ....
Page 5 and 6: Club members have access to a broad
Page 7 and 8: Course Procedures in Review Travel
Page 9 and 10: How to read and use the GO Guide Th
Page 11 and 12: Wilderness Skills Course Content Co
Page 13 and 14: Student Manual and Course Text The
Page 15 and 16: A USGS or comparably detailed topog
Page 17 and 18: Food and Water - Nutritious, lots o
Page 19 and 20: Backpacker Magazine published as ar
Page 21 and 22: Understanding and applying a few el
Page 23 and 24: Better clothing takes advantage of
Page 25 and 26: processed again and woven into yarn
Page 27 and 28: Home water and weatherproofing trea
Page 29 and 30: Optional Equipment Camera, binocula
Page 31 and 32: Equipment Checklist: Best Quality a
Page 33 and 34: The downside? Organizing and locati
Page 35 and 36: • Waistbelt pockets: Handy for ke
Page 37 and 38: Equipment - Where To Get It? New Eq
Page 39 and 40: Minimum Impact Skills - Leave No Tr
Page 41 and 42: Minimum Impact Minimum Impact (Leav
Page 43 and 44: Mountain Health & Safety - hypother
Page 45 and 46: B Silverstein: Physical Conditionin
Page 47 and 48: Wilderness Skills Module Page 47 of
Page 49 and 50: Wilderness Skills Module Page 49 of
Page 51: Barbara Silverstein: Physical Condi
Page 55 and 56: Legal Aid ( as opposed to illegal s
Page 57 and 58: TRAINING: Warm your beverage and us
Page 59 and 60: 5.Check for Other Injuries Once the
Page 61 and 62: Emergencies Accidents Accidents on
Page 63 and 64: • White-out. Do not travel. Wait
Page 65 and 66: visibility greatly reduced Most of
Page 67 and 68: Navigation Fundamentals Navigation
Page 69 and 70: Interpretation of topographic maps
Page 71 and 72: The principle / cardinal directions
Page 73: APPLICATION FOR GRADUATION Olympia

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