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  1. 1. HIKING: Cantabria Infinita Departamento de Educación Física IES Estelas de Cantabria year 2011 - 2012
  2. 2. INTRODUCTION <ul><li>HIKING is an outdoor activity which consists of walking in natural environments, often on hiking trails or paths. </li></ul><ul><li>The health benefits of different types of hiking have been confirmed in studies. The word hiking is understood in all English speaking countries, but there are differences in usage. </li></ul>
  3. 3. THE PATH AND ITS SIGNPOSTING <ul><li>A path must go across the valley, towns, hills,… </li></ul><ul><li>looking for the best way and visiting interesting places about their culture, history, landscape… </li></ul>Flecha Jalón
  4. 4. KIND OF PATHS <ul><li>DEPENDING ON THE LENGTH: </li></ul><ul><li>Long-distance routes (LD) They run for more than 50 Km. </li></ul><ul><li>They are sign-posted with red and white signs </li></ul><ul><li>Short-distance routes (SD) They are from 10 to 50 km. Long. </li></ul><ul><li>They are sign-posted with yellow and white signs </li></ul><ul><li>Local routes No more than 10 km. </li></ul><ul><li>They are sign-posted with green and white signs. </li></ul><ul><li>City routes They are routes in the city. </li></ul><ul><li>They are sign-posted with red and yellow signs. </li></ul>
  5. 5. EQUIPMENT – SHOES <ul><li>Boots are the most important part of the required equipment. </li></ul><ul><li>We must walk on grounds, different from our streets or roads, with stones, branches, water or animals. </li></ul><ul><li>they should provide adequate protection against possible sprains, knocks and slippage. </li></ul><ul><li>The boots must protect your ankle. </li></ul><ul><li>The sole must have a good marked drawing. </li></ul><ul><li>Their laces must be perfectly tied. </li></ul><ul><li>Don´t wear your boots for the first time on a hike. You must first try them on shorter walks. </li></ul>
  6. 6. EQUIPMENT – SHOES <ul><li>USEFUL ADVICE: </li></ul><ul><li>Shoes must be comfortable and must be an insulator. </li></ul><ul><li>Don’t wear new boots for hiking. </li></ul><ul><li>Tie the laces from the botton to the top. </li></ul><ul><li>Check them in a few minutes when your feet have expanded. </li></ul><ul><li>You can wear the laces looser when you go up but very well-tied when you go down. </li></ul>
  7. 7. EQUIPMENT- CLOTHES <ul><li>USEFUL ADVICE: </li></ul><ul><li>Your clothes must be lightweight and permit air flow. </li></ul><ul><li>If there is a lot of vegetation , especially thicket ,you must protect your arms and legs. </li></ul><ul><li>In the mountain the weather changes quickly so you must wear some clothes to keep you warm. </li></ul><ul><li>Gore-Tex, one of the most innovative breakthroughs in clothing technology, can be found in many of the top brands of outdoor gear. </li></ul><ul><li>Gore-Tex is great provided you don't have to wear it during the summer when a summer thundershower lasts but a few moments. You will don the jacket, hike for a few minutes and start tugging at the 'pit zips' as the sweat starts pouring out. Trying to regulate your body temperature when wearing full rain gear is not always that easy. </li></ul>
  9. 9. EQUIPMENT- CLOTHES <ul><li>But as is often the case in the mountains, foul weather means significant drops in temperatures and therefore, a fully waterproof shell should be a mandatory part of your gear. </li></ul><ul><li>  </li></ul><ul><li>In the end, it is up to you as to how much you would like to spend on equipment. If your budget allows it, Gore-Tex is a fabulous piece of kit to have with you and that flash jacket will also look good in town or to the office. </li></ul>
  10. 10. EQUIPMENT- BACKPACK <ul><li>The backpack increases the effort we need to walk. </li></ul><ul><li>We feel its weight on our legs and on our back to. its size must be appropiate to your back. </li></ul><ul><li>You must regulate to put the most of the weight on your hips. </li></ul>
  11. 11. HOW TO PREPARE THE BACKPACK <ul><li>USEFUL ADVICES: </li></ul><ul><li>Generally, try to put big and light things in the botton and the heviest in the top, near your back. Then its centre of gravity will be between your shoulders </li></ul><ul><li>Put the load in a symmetrical way (left and right) for not to overload one side of your back. </li></ul><ul><li>Don´t put any thing failed (water botle, shoes…) they can unbalance you because of their movement or they can catch on somewhere, specially branches. </li></ul>
  12. 12. EQUIPMENT- STICKS <ul><li>They are not necessary but they can help you to keep balanced </li></ul><ul><li>USEFUL ADVICES: </li></ul><ul><li>You can make it yourself. </li></ul><ul><li>Only one is sufficent. </li></ul><ul><li>If you have a knee pain they can be useful. </li></ul>
  13. 13. EQUIPMENT- MAP <ul><li>CARDINAL DIRECTIONS: </li></ul>North South East West
  14. 14. <ul><li>RIVERS </li></ul><ul><li>BULDINGS </li></ul><ul><li>ROADS </li></ul><ul><li>PATHS </li></ul><ul><li>SUMMIT </li></ul>EQUIPMENT- MAP
  15. 15. BASIC RULES OF BEHAVIOUR IN THE COUNTRYSIDE <ul><li>Avoid making any unnecessary noise </li></ul><ul><li>A photograph is much better than taking the photographed object away with you (flowers, insects, fossils, etc.) </li></ul><ul><li>Avoid littering and take along rubbish bags instead </li></ul><ul><li>Make sure that the inhabitants of the rural district you are visiting do not regret your presence: </li></ul><ul><ul><li>Close gates after you </li></ul></ul><ul><ul><li>Do not trespass on private property </li></ul></ul><ul><ul><li>If you have a dog keep it away from the cattle </li></ul></ul>
  16. 16. ADVICE TO CARRY OUT HIKING <ul><li>Get information about the relief , the ground, the climate, temperatures, wildlife and the type of vegetation. </li></ul><ul><li>Make sure there is drinking water on the way . Carry it with you if there isn’t. </li></ul><ul><li>Choose appropriate clothes , don’t take either too many or too few clothes. </li></ul><ul><li>Never walk alone , you can get lost or hurt, moreover, it’s funnier and safer to go with somebody. The slowest person must go first. </li></ul><ul><li>Walk at a uniform speed , try not to go too fast at the beginning. </li></ul><ul><li>Stop every now and then , you should make a stop of 5 or 10 min every 45 min. You can drink some water (not much) and eat some nuts or chocolate to get energy. </li></ul><ul><li>Respect the zones , don’t leave paths and you won’t damage nature. Don’t pull branches from trees or bushes. Don’t shout. </li></ul><ul><li>Don’t throw rubbish , keep it with you till you find the appropriate container. </li></ul>
  17. 17. 11 OCTOBER – NATURE DAY