Initial Expedition TrainingInitial Expedition Training

Some basic knowledge to enable Some basic knowledge to enable you to enjoy outdoor activities you to enjoy outdoor activities

safelysafely

ContentsContents

• Hill Walking

• Exposure• Campcraft and Expeditions- Hartswood

Expedition PlanningExpedition Planning

• Time spent on planning is never wasted

• You must also decide how many people there will be in the group. This depends on:

* The length of the route

* The type of ground to be covered

* The weather conditions

* The age and fitness of the individuals

How many people in a groupHow many people in a group

• Hill walking groups should number between 4 and 6 – the more difficult the route, the smaller the party.

• 4 in the minimum safe number. Why?

• In the event of an accident, one member can stay with the injured person while the others go for help

The RouteThe Route

You must consider:

a) Interest of the party

b) How to get there. The direct route is the shortest but not necessarily the quickest. Plus choose a route away from roads as much as possible and stay out of farmers’ fields

c) The Terrain. Take note of the type of ground your route crosses. Marshy land can be wet and miserable to cross and dense woodland can be slow and hard to penetrate.

d) Hills. Are there any hills to climb or can they be avoided? Is there a path following the contour around it?

Escape routes and how to get helpEscape routes and how to get help

• Have alternative plans if things go wrong. (i.e. heavy rain, very tired member of the party, low cloud) This may mean a shorter walk, a detour or even turning back if circumstances dictate.

• Mobile phones are important

• Know where the nearest telephone boxes are on the route or farms close by that you could go to for help if you need it.

• If you are in wild country, be aware of the positions of Mountain Rescue posts

Walking SkillsWalking Skills

• On roads or flat ground journeys are usually measured in miles or kilometres, but on hills it is easier to measure journeys in hours.

• You must begin to judge the pace of your walking. Work out the time for walking a distance of 1 km:

a) on flat ground

b) on a gentle slope

c) Up a steep climb

You are a Single UnitYou are a Single Unit

• To hurry, except in extenuating circumstances, is foolish

• Tail-end-Charlie’s must be encouraged and not left ot struggle on their own

• Keep together and on no account send any member of the party back on his own

• Except in dire emergency the party should act as a single unit.

• Normally a leader will be in front, having appointed the next most experienced member of the party to bring up the rear

Walking RhythmWalking Rhythm

• Jerky movements, springing and flexing the knees by taking too high a step tire the muscles and should be avoided.

• Legs should be allowed to swing forward like a pendulum; the natural swing of the body assists this movement.

• There should be no conscientious use of the leg muscles.

• Hands should be kept free

• The same speed of pace should be used on all types of ground and only length of pace altered.

Set your feet carefullySet your feet carefully

• Feet should be placed down flat with a deliberate step, resting heels on stoned or tufts of grass

• On slopes, zig-zagging will assist the walker

• Do not over-stride when descending.

• A controlled descent can be assisted by placing the toes against projections

• Use downhill periods to rest the muscles!

When should you rest?When should you rest?

• Halts should be short and at fixed intervals based on time and ground.

• 5-10 minutes every hour on average.

• Large meals should be avoided- eat little and often

• You should also drink little and often to replace fluid lost in sweat, in breathing, etc.

What to do in bad weather- What to do in bad weather- exposureexposure

• Weather conditions can deteriorate extremely quickly in hill country- constant vigilance is crucial

• Check the weather forecast before leaving

• Most accidents due to bad weather occur through rashness. Act before weather dictates its own terms.

• Exposure is an ever present danger with people in the mountains

• Be familiar with its recognition and treatment

• If your party are not fit, dry, well fed and watered you should modify your route to suite their condition and capabilities

Route CardRoute Card

• Complete a route card by dividing it into 1.5-2 km lengths with obvious landmarks to aim for.

• Enter each leg on a separate line on the route card, don’t forget to include escape routes.

• Cards are left with a base contact who can raise the alarm if something goes wrong

• Once completed, cancel it be informing the person holding it.

Equipment and ClothingEquipment and Clothing

• A map• Compass• Whistle• Rucksack• Large polythene bag• Personal first aid kit• Emergency rationsLeader should have:• A comprehensive first aid kit• Sleeping bagClothing• Boots, comfortable+ one pair of

thick socks• Trousers, not jeans• Several thin sweaters• Waterproof anorak

Boots and care of feetBoots and care of feet• Feet First• There are some common foot problems

which are very easy to treat and avoid:• To avoid blisters keep your feet dry and

wear socks made with fibres which draw moisture away from your skin - steer clear of pure cotton. Don’t lace your shoes too tightly or too loosely. The irritation from the pinching and rubbing may cause blisters.

• Aching arches are usually caused by pounding when you walk. Make sure you touch the ground with your heel first and pushing off with your toe. Arch supports may help.

• Blackened toenails are caused by the big toe hitting the front of your shoe. Keep your toenails neatly trimmed. If one of your feet is slightly larger than the other (as most are!) make sure that your boots fit the larger one

• Shoes or Boots• Choose a comfortable pair of walking

shoes/boots designed for the specific activity of walking. It should have a reasonably high ankle and a stiff heel counter to give lateral support. The midsole should be firm yet comfortable. It is worth investing in a good pair of trekking or hiking boots, and appropriate socks. New boots must be worn in. Wear them around the house or walking to work and then on longer trips. Once they have conformed to the shape of your feet there is less likelihood of getting blisters.

BlistersBlisters• These are fluid-filled bumps on the skin. Many different

things may cause blisters. Some of the major causes are burns, reactions to insect bites, chronic rubbing or trauma to the skin. Blisters are usually filled with sterile fluid.

• What are the symptoms? • Most blisters cause no pain unless they rupture, exposing

tender skin underneath. The itching often associated with these skin lesions is usually not really from the blisters themselves, but from the irritated skin immediately surrounding the blister.

• What can/should be done• Do not break open the blister - this can lead to a skin

infection. Once the blister opens on its own, put antibiotic ointment on it until it is healed.

• If it is practical, try to protect the blister with an adhesive bandage.

• If it is a friction blister (eg boots rubbing) Use Comspeed or the like BEFORE the blister bursts

• If you are prone, harden the skin with surgical spirit before you set out or use sellotape to cover the area

Country CodeCountry Code

• Respect other people. Be polite, explain what you are doing if asked. Thank them if they have helped you.

• Guard against fire. Do NOT light bonfires/campfires. Take care with matches and stoves. • Leave all gates as you found them, either open or fastened shut. A farmer may have left a gate

open for a purpose. • Keep dogs under control. • Keep to public paths, especially across farmland. Walk around a field if a path is not visible

across it. Walk in single file. Do not trample crops. • Gates and stiles should be used to cross fences and hedges. If you do have to climb a gate,

climb it at the hinge where it is stronger. • Leave livestock, crops and machinery alone. In 1993, one hundred and thirty seven people were

injured and four were killed by farm animals! • Do NOT drop litter. Do NOT bury litter. Do NOT burn litter. Take it home. • Keep water clean. Do not pour fat into or wash in streams. • Protect wildlife, plants and trees. • Take care on roads. Face on coming traffic. • Do not make unnecessary noise. Other people do not want to hear you.

ExposureExposure

• Exposure to extreme cold could result in the condition called hypothermia

• Exposure to excessive heat could lead to heat stroke/exhaustion

What is HypothermiaWhat is Hypothermia

• The body core is normally at a constant temperature of 37° C.

• Hypothermia arises when there is a progressive fall in body temperature which if not stopped could lead to unconsciousness, respiratory and cardiac failure and death.

What causes hypothermia?What causes hypothermia?

• Hypothermia is usually caused by a combination of factors.

• Cold is normally coupled with exhaustion, tiredness, low morale, anxiety or stress.

• If injured, shock may give rise to hypothermia

• In bad weather, the first thought may be to get off the hill. However, soon exhaustion will set in and then risk of hypothermia increases.

• Another solution may be to pitch a tent, have a drink and sit it out for a while.

• Windchill is often underestimated, rain makes clothing wet and the addition of cold wind means the body get cold much more rapidly.

What causes hypothermia?What causes hypothermia?

• Exhaustion is brought on by not having sufficient reserves of energy- trying to achieve too much in one go.

• Plan your route carefully• Allow for plenty of stops

for rest and energy replacement.

• Tailor the days activities to the ability of the group.

• Dehydration is to be avoided at all costs (normal intake 2.5 l per day- in the hills it may be 5 times that)

• Morale- when it is high, then set backs can often be laughed off- when low, the smallest upset can drain the body and make it more susceptible to exhaustion

How to spot HypothermiaHow to spot Hypothermia

• Unexpected and unreasonable behaviour

• Physical and mental lethargy• Slurring of speech• Violent outburst• Violent language• Lack of muscular co-ordination• Failure of, or abnormality in

vision, difficulty in focusing Once the sufferer has been

identified the treatment should begin immediately

What to doWhat to do

• Get the sufferer into some kind of shelter- body temperature need raising, but not too quickly

• Remove wet clothing and replace with dry• Using one or two sleeping bags isolate

sufferer from the ground.• If possible place another person in the

sleeping bag with the sufferer to provide body warmth

• Give the sufferer some form of sugar, prepare a hot drink if possible

• If breathing stops administer artificial respiration

Prevention is better than curePrevention is better than cure

• Correct walking equipment and sensible waterproof clothing is essential

• Carry emergency food and possibly a tent

• Eat well before hike• Escape routes are

vital

Effects of heatEffects of heat

• Serious sunburn and mild heat exhaustion can cause problems on the hills

• The major factor is water. In a hot climate your body could require up to 12 litres!

• When you sweat you also lose salt- this can be topped up either in tablet form or in a drink

• You can make an inexpensive homemade rehydration drink. Measure all ingredients precisely. Small variations can make the drink less effective or even harmful. Mix:

• 1 quart (950 ml) water • ½ teaspoon (2.5 g) baking soda • ½ teaspoon (2.5 g) table salt • 3 to 4 tablespoons (45 to 60 g) sugar • If available, add ¼ teaspoon (1.25 g) salt substitute,

such as "Lite Salt".

Protect yourself against sunburnProtect yourself against sunburn• Instructions • STEP 1: Avoid exposure to the sun

between 10 a.m. and 3 p.m., when sunlight is most direct and intense.

• STEP 2: Use a sunscreen that protects against both UVA and UVB rays. The SPF (sun protection factor) should be at least 15. If you will be going in the water, choose a waterproof brand.

• STEP 3: Apply sunscreen liberally to all exposed parts of the body, including the lips, ears, nose, neck, hands, feet, eyelids and scalp, at least 15 minutes before going outside.

• STEP 4: Reapply sunscreen every 2 to 3 hours - more frequently if you'll be hopping in and out of the water.

• STEP 5: Put on a hat with at least a 3-inch brim all around.

• STEP 6: Wear sunglasses that block 100

Heat Stroke-Try to keep coolHeat Stroke-Try to keep cool

• This is the most serious of heat disorders

• It occurs when the bodies temperature regulating system fails.

• Symptoms: high body temperature, absence of sweating, lack of co-ordination.

• The sufferer could end up in a coma and die if not treated

• Sponge the sufferer down with water and cover the body with a damp cloth

• Or immerse the sufferer in cold water