Preparing for High Adventure

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

2. BSA High Adventure Camps • Philmont • Florida Sea Base • Northern Tier

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

5. Preparation • Emotional • Health and Personal Physical Training • Crew Preparation Training • Equipment

6. Emotional Preparation

7. When is a Scout Ready for High Adventure? • Desire and commitment • Physical & Emotional Readiness • Maturity • Will they eat the food and drink the water? • Can they self-medicate? • Will they practice personal hygiene? • Can they work within the patrol method?

8. Health Preparation

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

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

11. Height and Weight recommendations

12. Eagle Project Idea • The Scoutmaster Diet

13. Diet and Weight Issues • Do what works for you • Consult your doctor • Lose it slow to keep it off • ½ to 1 pound per week • Present weight x 10 = daily calories • Drink water to eliminate waste • Try using a “Diet Buddy”

14. Personal Physical Training • Cardiovascular training • Strength Training

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

16. Target Heart Rates • Max effective HR = 220 minus your age • Exercise @ 70-85% of max effective rate • FORMULA: 220 – age x (.70) to (.85) • Example: Age 40 • 70%: (220-40=180) x (.70) = 126 BPM • 85%: (220-40=180) x (.85) = 153 BPM • Learn what it feels like

17. Combining Cardio & Strength • Stretch before and after all exercise • Cardio • Cardiovascular duration of 20-60 minutes • Begin timing after target HR is achieved • Slowly build target HR, # days, and duration • Strength • Limit strength training to alternate days • Slowly build repetition & weight

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

19. Sample Cardio Exercise Plan • January: 20-30 min. cardio, 70%, 3x wk • February: 20-30 min. cardio, 75%, 3x wk • March: 20-40 min. cardio, 80%, 3-4x wk • April: 20-40 min. cardio, 85%, 3-4x wk • May-Jun: 30-60 min. cardio, 85%, 4-5x wk • July: 30-60 min. cardio, 85%, 5x wk

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

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

22. Canoeing specific exercises • Upper body pull

23. Canoeing specific exercise • Paddle drive • Lat pull down

24. Canoeing specific exercise • Torso rotation

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

26. Crew Training Activities “Shake Down”

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