preparing for high adventure or “i’m going to northern tier*!” (*substitute philmont or...
TRANSCRIPT
Preparing for High Preparing for High AdventureAdventure
OrOr
““I’m going to Northern Tier*!”I’m going to Northern Tier*!”(*substitute Philmont or Seabase as needed)(*substitute Philmont or Seabase as needed)
BSA High Adventure CampsBSA High Adventure Camps
PhilmontPhilmont Florida Sea BaseFlorida Sea Base Northern TierNorthern Tier
Why do High Adventure?Why do High Adventure?
Unique Unique experiencesexperiences
TravelTravel Different Different
environmentenvironment Team-buildingTeam-building ChallengeChallenge
PreparationPreparation
EmotionalEmotional Health and Health and
Personal Physical Personal Physical TrainingTraining
Crew Preparation Crew Preparation TrainingTraining
EquipmentEquipment
Emotional PreparationEmotional Preparation
When is a Scout Ready for High When is a Scout Ready for High Adventure?Adventure?• Desire and commitmentDesire and commitment• Physical & Emotional ReadinessPhysical & Emotional Readiness• MaturityMaturity
Will they eat the food and drink the Will they eat the food and drink the water?water?
Can they self-medicate?Can they self-medicate? Will they practice personal hygiene?Will they practice personal hygiene? Can they work within the patrol method?Can they work within the patrol method?
Health PreparationHealth Preparation
Physical ReadinessPhysical Readiness
The High Adventure PhysicalThe High Adventure Physical Diet and ExerciseDiet and Exercise Activity Pace Activity Pace Conditions and hypothermiaConditions and hypothermia ChallengesChallenges
HealthHealth
Personal Health and Medical Personal Health and Medical Record Form—Class 3Record Form—Class 3
All youth and adults All youth and adults participating in High Adventure participating in High Adventure activitiesactivities
Physicians examPhysicians exam
Height and Weight Height and Weight recommendationsrecommendations
HeightHeight Recommended Weight (lbs.)Recommended Weight (lbs.) Maximum AcceptanceMaximum Acceptance
5'0" 5'0" 97 - 138 97 - 138 166166
5'1" 5'1" 101 - 143 101 - 143 172172
5'2" 5'2" 104 - 148 104 - 148 178178
5'3" 5'3" 107 - 152 107 - 152 183183
5'4" 5'4" 111 - 157 111 - 157 189189
5'5" 5'5" 114 - 162 114 - 162 195195
5'6" 5'6" 118 - 167 118 - 167 201201
5'7" 5'7" 121 - 172 121 - 172 207207
5'8" 5'8" 125 - 178 125 - 178 214214
5'9" 5'9" 129 - 185 129 - 185 220220
5'10" 5'10" 132 - 188 132 - 188 226226
5'11" 5'11" 136 - 194 136 - 194 233233
6'0" 6'0" 140 - 199 140 - 199 239239
6'1" 6'1" 144 - 205 144 - 205 246246
6'2" 6'2" 148 - 210 148 - 210 252252
6'3" 6'3" 152 - 216 152 - 216 260260
6'4" 6'4" 156 - 222 156 - 222 267267
6'5" 6'5" 160 - 228 160 - 228 274274
6'6" 6'6" 164 - 234 164 - 234 281281
6'7" & over 6'7" & over 170 - 240 170 - 240 295295
Eagle Project IdeaEagle Project Idea
The Scoutmaster The Scoutmaster DietDiet
Diet and Weight IssuesDiet and Weight Issues
Do what works for youDo what works for you Consult your doctor Consult your doctor Lose it slow to keep it off Lose it slow to keep it off
• ½ to 1 pound per week½ to 1 pound per week• Present weight x 10 = daily caloriesPresent weight x 10 = daily calories
Drink water to eliminate wasteDrink water to eliminate waste Try using a “Diet Buddy”Try using a “Diet Buddy”
Personal Physical TrainingPersonal Physical Training
Cardiovascular trainingCardiovascular training Strength TrainingStrength Training
Fitness PlansFitness Plans
Check with your doctorCheck with your doctor Consider a trainerConsider a trainer Understand physiology of exerciseUnderstand physiology of exercise Train for cardio, strength…and Train for cardio, strength…and handshands!!
Build a progressionBuild a progression Don’t rely on shakedowns!Don’t rely on shakedowns! Pick something you like!Pick something you like!
Target Heart RatesTarget Heart Rates
Max effective HR = 220 minus your ageMax effective HR = 220 minus your age Exercise @ 70-85% of max effective Exercise @ 70-85% of max effective
raterate FORMULA: 220 – age x (.70) to (.85)FORMULA: 220 – age x (.70) to (.85) Example: Age 40Example: Age 40
• 70%: (220-40=180) x (.70) = 126 BPM70%: (220-40=180) x (.70) = 126 BPM• 85%: (220-40=180) x (.85) = 153 BPM85%: (220-40=180) x (.85) = 153 BPM
Learn what it feels likeLearn what it feels like
Combining Cardio & StrengthCombining Cardio & Strength
Stretch before Stretch before and afterand after all exercise all exercise CardioCardio
• Cardiovascular duration of 20-60 minutesCardiovascular duration of 20-60 minutes• Begin timing after target HR is achievedBegin timing after target HR is achieved• Slowly build target HR, # days, and Slowly build target HR, # days, and
durationduration StrengthStrength
• Limit strength training to alternate daysLimit strength training to alternate days• Slowly build repetition & weightSlowly build repetition & weight
Sample Cardio-Vascular ExerciseSample Cardio-Vascular Exercise
Walking/Running/Hiking/BackpackingWalking/Running/Hiking/Backpacking Gym: step, bike, X-trainer, treadmillGym: step, bike, X-trainer, treadmill SwimmingSwimming Climbing StairsClimbing Stairs Step AerobicsStep Aerobics BikingBiking Whitewater Kayaking Whitewater Kayaking
Sample Cardio Exercise PlanSample Cardio Exercise Plan
January: 20-30 min. cardio, 70%, 3x wkJanuary: 20-30 min. cardio, 70%, 3x wk February: 20-30 min. cardio, 75%, 3x wkFebruary: 20-30 min. cardio, 75%, 3x wk March: 20-40 min. cardio, 80%, 3-4x wkMarch: 20-40 min. cardio, 80%, 3-4x wk April: 20-40 min. cardio, 85%, 3-4x wkApril: 20-40 min. cardio, 85%, 3-4x wk May-Jun: 30-60 min. cardio, 85%, 4-5x wkMay-Jun: 30-60 min. cardio, 85%, 4-5x wk July: 30-60 min. cardio, 85%, 5x wkJuly: 30-60 min. cardio, 85%, 5x wk
Strength TrainingStrength Training
Free weightsFree weights Bench weightsBench weights Circuit trainingCircuit training Exercises (situps, leg lifts, pushups, Exercises (situps, leg lifts, pushups,
etc.)etc.)
Secret Hints for Canoeing trainingSecret Hints for Canoeing training
Shoulder—sprain or Shoulder—sprain or strainstrain
Wrist—overuse injuryWrist—overuse injury Impact injury—hit by Impact injury—hit by
paddle, rock or boatpaddle, rock or boat Hypothermia—can Hypothermia—can
even occur in summer even occur in summer monthsmonths
Drowning—real spoilerDrowning—real spoiler
Canoeing specific exercisesCanoeing specific exercises
Upper body pullUpper body pull
Canoeing specific exerciseCanoeing specific exercise
Paddle drivePaddle drive Lat pull downLat pull down
Canoeing specific exerciseCanoeing specific exercise
Torso rotationTorso rotation
Canoeing specific exerciseCanoeing specific exercise
Shoulder endurance
Air Paddling
Body bar or light barbell for resistance
Crew Training ActivitiesCrew Training Activities
““Shake Down”Shake Down”
Crew TrainingCrew Training
Practice tripsPractice trips 10 miles of paddling if possible10 miles of paddling if possible Opportunity to work together as a Opportunity to work together as a
crewcrew Practice LNT campingPractice LNT camping Practice backcountry safety and Practice backcountry safety and
cookingcooking