Rock Climbing

History Development of Indoor Wall Climbing The idea for indoor sport climbing grew out of two main components of outdoor rock climbing. The first is the more tame practice of bouldering, a technique used by mountaineers to hone their skills on low-level rocks usually no higher than 4 to 5 feet. Basic hand- and footholds and traversing techniques can be practiced without the aid of a safety, rope, with little or no danger. The second component is climbing well above the ground on rock faces and cliffs using a climbing partner, a rope, and safety devices to protect them from injury in the event of a fall. During the mid-1960s, individuals in England united these two aspects of the sport by fitting cement walls with bolted handholds. The resulting "cliff" offered avid climbers a year-round training ground. The French added refinements by incorporating interchangeable handholds and by developing lightweight compounds made of fiberglass, resin, and sand to simulate real rock (Klugman, 1993).

Fitness Benefits Four major fitness benefits from climbing have been identified. Components of physical fitness that are enhanced through climbing include muscular strength, muscular endurance, cardio respiratory fitness, and flexibility. When muscular strength is developed, the climber is able to generate maximal force in a single movement and is better able to make dynamic moves.

The Equipment Harness: Open up the harness and step into the leg loops with the belay/rappel loop centered and the buckle off to your right side. There should be no twists in either the leg loops or waist belt. Thread the waist webbing through the main buckle. Important: Make sure you double back the harness. Most harnesses have a red safety feature. Make sure the red is covered painted section on the buckle is covered. At the Rock Wall we have two different harnesses. Harness Key Points: 1. Make sure waist belt is tightened above the hip bones and tightened to at least “2 finger” test. 2. Leg Loops should be tight but not constricting. 3. Make sure all buckles are double backed and/or the cam mechanism works properly. C = Closed Tying in: Always thread the rope through the waist belt tie through point and leg loop cross section. Never tie into the belay loop! Repeat: Never tie into the belay loop! Make sure the figure-8 knot is tied correctly, dressed, and backed up with a “stopper knot”.

The only knot allowed at the Rock Wall is the “Figure-8 follow-through”. Always back up the knot with a “stopper knot”. Knots Figure 8 knot Stopper knot Proper Knot Tie-In

Climbing SAFETY Check Before Belay/Climbing Check: B.A.R.K. Use this simple acronym to make sure the climber and belayer check each other before climbing. Do this every time you climb! B. Buckles- Check climber and belayer’s Buckles (Make sure double backed) Also used for “brain bucket” make sure it is on properly. (Helmet) A. Anchor- Check tether. Make sure “squeeze check” locking carabineer in floor. Make sure rope not twisted in anchor above. Eye Bolt Tight. R. Rappel/ Belay Device- Squeeze check locking carabineer. Proper Set Up of Belay Device and rope going through the top. K. Knots- Double check “figure-8 follow through” and “stopper knot”. Make sure knot is through both center of leg loops and waist belt. Knot Dressed and close to harness.

Communication between the climber and the belayer is very important. The commands are: Climber: “On Belay?” The question the climber asks to the belayer to see if belayer is ready. Belayer “Belay on” The response the belayer tells the climber when the belay is set and ready Climber: “ Climbing” What the climber says to the belayer indicating the climber is starting to climb Belayer “Climb On” or “Climb Away” What the belayer says to the climber to start climbing. “Lower Me” A command to the belayer that the climber is ready to be lowered “Watch Me” Commands the belayer to pay close attention, expect or be prepared for a fall “Falling” The climber is falling-a statement of fact Belayer “Belay off” The climber’s signal to the belayer that they are ready to be taken off the belay and that the belayer’s responsibility should end. Climber “Off belay” The belayer’s response to the climber that the belay has ended Climbing Commands: