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Welcome
to the EverestNews.com Lesson plans developed by
Kevin Cherilla ( base camp manager of the NFB
2001 Everest Expedition and 7th and 8th grade
physical education teacher from Phoenix, Arizona)
and the staff at EverestNews.com, the largest
mountaineering publication in the world.
If
you would like to hire Kevin as an Everest speaker e-mail us at
everestnews2004@adelphia.net
today !
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Objective:
The students will explain the different kinds of
training necessary to prepare for the Mount Everest
climb. The students will create a training schedule
for the last month of preparation before the trek to
Mount Everest.
Guided
Practice:
1. Discuss different kinds of activities that people
train and prepare for (recitals, plays, competitions,
and speeches). Have the class explain ways that people
prepare for each of these events.
2. Explain to the class that training for Mount
Everest takes a year of hard work and dedication.
Either read the information on training for Mount
Everest orally to the class or have each student read
it silently.
3. Review with the students the training terms
aerobic, anaerobic, strength building, and recreation.
Independent
Practice:
1. The students will read the information on training
either orally or silently.
2. The student will answer the questions that follow
the training information.
3. The student will prepare a weekly training schedule
during the last month of training. Be sure to include
the activity, the days the activity will be done, and
the amount of time each activity will take.
Optional
Extensions:
1. Invite a professional trainer to visit the class
and give a talk on the different training activities
and schedules.
Reading and
Questions:
A mountain climber who is preparing to climb Mount
Everest will begin training a year before the date of
the actual climb. Every week the climber will do a
variety of training activities such as aerobic,
anaerobic, strength building, and recreational.
An activity is considered to be aerobic if it is
steady and nonstop, it lasts for at least 12 minutes,
it is at a comfortable pace, and it uses the lower
body muscles. Biking, swimming, running, stair
climbing, and cross-country skiing are examples of
aerobic activities. Anaerobic activities keep the
heart rate elevated above the training level. Some
anaerobic activities are tennis, sprinting, skiing,
and weight training.
Strength-building activities should focus on arms,
shoulders, back, and the abdomen. Sit-ups, pushup,
pull-ups, and chin-ups are examples of
strength-building activities. Some strength building
activities using weights are rowing, military presses
and squats. Recreational activities are anything that
the climber enjoys for example, skiing, climbing,
hiking, or kayaking.
Throughout the year, the frequency and the duration of
these activities will change. The closer it is to the
actual climb of Mount Everest, the more intense the
workout becomes.
12
Months before the climb
aerobic
activities four times a week for 30 minutes
strength activities three times a week
recreational activity one time a week
rest one day a week
10
Months before the climb
aerobic
activities four times a week for 40 minutes
add a hill climbing activity one time a week
strength activities three times a week
recreational activity one time a week
rest one day a week
8
Months before the climb
aerobic activities five times a week for 45 minutes
hill climbing activity two times a week
strength activities four times a week
recreational activity one time a week
rest one day a week
6
Months before the climb
aerobic activities five times a week for 50 minutes
hill climbing two times a week
anaerobic activity one time a week
strength activities four times a week
recreational activity one time a week
rest one day a week
4
Months before the climb
aerobic activities five times a week for 60 minutes
hill climbing two times a week
anaerobic activity one time a week
strength activities four times a week
recreational activity one time a week
rest one day a week
2
Months before the climb
aerobic activities five times a week for 60 minutes
hill climbing two times a week
anaerobic activity two times a week
strength activities four times a week
recreational activity one time a week
rest one day a week
Questions:
1. What do the terms aerobic and anaerobic mean?
2. Why do you think it is important to have such a
variety of training activities?
3. Create a schedule for a week of training in the
last month before the climb to Mount Everest. Include
the activity that will be done and the time the
activity will last.
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