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