Preparing for High Adventure Or “I’m going to Northern Tier*!” (*substitute Philmont or Seabase as needed)

BSA High Adventure Camps Philmont Philmont Florida Sea Base Florida Sea Base Northern Tier Northern Tier

Why do High Adventure? Unique experiences Unique experiences Travel Travel Different environment Different environment Team-building Team-building Challenge Challenge

Preparation Emotional Emotional Health and Personal Physical Training Health and Personal Physical Training Crew Preparation Training Crew Preparation Training Equipment Equipment

Emotional Preparation

When is a Scout Ready for High Adventure? When is a Scout Ready for High Adventure? Desire and commitmentDesire and commitment Physical & Emotional ReadinessPhysical & Emotional Readiness MaturityMaturity Will they eat the food and drink the water? Will they eat the food and drink the 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 Preparation

Physical Readiness The High Adventure Physical The High Adventure Physical Diet and Exercise Diet and Exercise Activity Pace Activity Pace Conditions and hypothermia Conditions and hypothermia Challenges Challenges

Health Personal Health and Medical Record Form—Class 3 Personal Health and Medical Record Form—Class 3 All youth and adults participating in High Adventure activities All youth and adults participating in High Adventure activities Physicians exam Physicians exam

Height and Weight recommendations Height Recommended Weight (lbs.) Maximum Acceptance 5'0" '1" '2" '3" '4" '5" '6" '7" '8" '9" '10" '11" '0" '1" '2" '3" '4" '5" '6" '7" & over

Eagle Project Idea The Scoutmaster Diet The Scoutmaster Diet

Diet and Weight Issues Do what works for you Do 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 waste Drink water to eliminate waste Try using a “Diet Buddy” Try using a “Diet Buddy”

Personal Physical Training Cardiovascular training Cardiovascular training Strength Training Strength Training

Fitness Plans Check with your doctor Check with your doctor Consider a trainer Consider a trainer Understand physiology of exercise Understand physiology of exercise Train for cardio, strength…and hands! Train for cardio, strength…and hands! Build a progression Build a progression Don’t rely on shakedowns! Don’t rely on shakedowns! Pick something you like! Pick something you like!

Target Heart Rates Max effective HR = 220 minus your age Max effective HR = 220 minus your age 70-85% of max effective rate 70-85% of max effective rate FORMULA: 220 – age x (.70) to (.85) FORMULA: 220 – age x (.70) to (.85) Example: Age 40 Example: 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 like Learn what it feels like

Combining Cardio & Strength Stretch before and after all exercise Stretch before and after all exercise Cardio Cardio Cardiovascular duration of minutesCardiovascular duration of minutes Begin timing after target HR is achievedBegin timing after target HR is achieved Slowly build target HR, # days, and durationSlowly build target HR, # days, and duration Strength Strength Limit strength training to alternate daysLimit strength training to alternate days Slowly build repetition & weightSlowly build repetition & weight

Sample Cardio-Vascular Exercise Walking/Running/Hiking/Backpacking Walking/Running/Hiking/Backpacking Gym: step, bike, X-trainer, treadmill Gym: step, bike, X-trainer, treadmill Swimming Swimming Climbing Stairs Climbing Stairs Step Aerobics Step Aerobics Biking Biking Whitewater Kayaking Whitewater Kayaking

Sample Cardio Exercise Plan January: min. cardio, 70%, 3x wk January: min. cardio, 70%, 3x wk February: min. cardio, 75%, 3x wk February: min. cardio, 75%, 3x wk March: min. cardio, 80%, 3-4x wk March: min. cardio, 80%, 3-4x wk April: min. cardio, 85%, 3-4x wk April: min. cardio, 85%, 3-4x wk May-Jun: min. cardio, 85%, 4-5x wk May-Jun: min. cardio, 85%, 4-5x wk July: min. cardio, 85%, 5x wk July: min. cardio, 85%, 5x wk

Strength Training Free weights Free weights Bench weights Bench weights Circuit training Circuit training Exercises (situps, leg lifts, pushups, etc.) Exercises (situps, leg lifts, pushups, etc.)

Secret Hints for Canoeing training Shoulder—sprain or strain Shoulder—sprain or strain Wrist—overuse injury Wrist—overuse injury Impact injury—hit by paddle, rock or boat Impact injury—hit by paddle, rock or boat Hypothermia—can even occur in summer months Hypothermia—can even occur in summer months Drowning—real spoiler Drowning—real spoiler

Canoeing specific exercises Upper body pull Upper body pull

Canoeing specific exercise Paddle drive Paddle drive Lat pull down Lat pull down

Canoeing specific exercise Torso rotation Torso rotation

Canoeing specific exercise Shoulder endurance Air Paddling Body bar or light barbell for resistance

Crew Training Activities “Shake Down”

Crew Training Practice trips Practice trips 10 miles of paddling if possible 10 miles of paddling if possible Opportunity to work together as a crew Opportunity to work together as a crew Practice LNT camping Practice LNT camping Practice backcountry safety and cooking Practice backcountry safety and cooking