Trail Hiking – Day Hiking
Friday – 1 pm to 4pm
Instructor – Tom McCarthy
Cell – (650) 388-8898
Course Content: This class is geared for total physical fitness incorporating an
individualized approach in meeting each student’s needs. The overall goal is that every
student will have a positive experience making hiking an exercise option as part of a
healthy lifestyle. Some of the benefits are:
1. Improve your physical fitness level.
2. A way to maintain your ideal physical fitness level.
3. Get acquainted or re-acquainted with hiking areas in the South Bay.
4. Natural socialization process that take place on hikes.
5. A healthy alternative in making this part of your life.
6. A review of stretching, warm-ups and endurance evaluations
7. Pacing and goal setting techniques
8. Trail safety and courtesy rules
Text: Recommended Reading – “Peninsula Trails” by Jean Rusmore and Frances Spangle.
1. Pants versus Shorts – The preference is to wear long pants, especially if you are
sensitive to poison oak or concerned about sun protection,, long-sleeved pants and
shirts are key. Also, don’t forget a hat, and remember that tube of sun block.
2. These day hikes require nothing more than a light hiking shoe or a sturdy
running/cross training shoe. You’ll know if your feet hurt at the end of a hike that
you need more cushion. Don’t skimp on socks! Good socks will act as a buffer
between your feet and shoes.
3. Wear all purpose clothing to peel or add as needed. (wind breaker I t-shirt I
button down shirt). Also, make sure you have a good day pack, water container,
whistle and sun glasses
First Aid Items – you should consider having in back packs:
1. cell phone
3. antibiotic ointment
4. antiseptic towelette
5. scissors (small)
7. 2″ X 3″ non adherent pad
8. alcohol prep pads
9. disposable gloves
10. paper tape and nylon tape
Attendance: Regular attendance and active participation are necessary to get maximum
benefit from the class. Please call or email if you know in advance of an absence. Hikes
missed must be made up before the end of the quarter.
Class Time: 1 dfto 4pm on Fridays
Class Meetings: Students will meet at trailheads each week. Transportation is the
responsibility of each student to the hiking site. There will be opportunities for
car-pooling sign-ups among students. Hiking trails will be as far north as Sawyer Camp
and south to Picchetti Open Space Preserve.
Grading: Grading will be based on attendance and participation, with an evaluation to be
completed at the end of the quarter.
Hydration: For a safe hike, drink lots of water. Dehydration is caused when you fail to
replenish your fluids. Symptoms include dark urine, mental confusion, headache, nausea,
dizziness, and lack of coordination.
The best way to beat dehydration is to drink lots of fluids, like water or sports drinks, but
not caffeinated beverages (they are diuretic and will cause you to lose more liquid).
Please bring at least 18 oz of water with you each hike.
Other: Please notify the instructor if you take any medications that will affect you during
physical activity or if you have any medical condition(s) that should be noted.
Please notify the instructor of any religious Holiday that will cause a student absence.
The class will also provide you information on parks that allows bikes, dogs on a leash
and accessible trails throughout the South Bay.