t minus 275 days… or… what should i be doing now?
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T Minus 275 Days… or… What should I be doing now?. Mimi Hatch Training Coordinator BAC Philmont 2003 Committee. A Sample of Resources. BAC Advisor Training & fellow advisors The “Philmont Advisor’s Guide” Seldon Ball’s Philmont pages http://w4.lns.cornell.edu/~seb/philmont.html - PowerPoint PPT PresentationTRANSCRIPT
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T Minus 275 Days…T Minus 275 Days…or…or…WhatWhat should I be doing should I be doing
now?now?
Mimi HatchMimi HatchTraining CoordinatorTraining Coordinator
BAC Philmont 2003 CommitteeBAC Philmont 2003 Committee
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A Sample of ResourcesA Sample of Resources
• BAC Advisor Training & fellow advisors
• The “Philmont Advisor’s Guide”
• Seldon Ball’s Philmont pages– http://w4.lns.cornell.edu/~seb/philmont.html
• Philmont listservers & bulletin boards– http://www.philmont.com (unOfficial site)– http://www.usscouts.org/lists/index.asp
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BAC Philmont Advisor BAC Philmont Advisor TrainingTraining
• Planning ahead for success
• The “Big Four”
• Itinerary Selection
• Crew Training
• Outdoor Training
• Survey Input
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T Minus 275: Crew IssuesT Minus 275: Crew Issues
• Family Commitment
• Reality Check
• Dealing with Problems
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Family CommitmentFamily Commitment
• Early Fall meeting with youth and parent
• Bring important school & family dates
• Set shakedown expectations & schedule
• Payment schedule & penalties
• Fundraising & Scholarship availability
• Communication - Put It In Writing!
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Reality CheckReality Check
• When is a Scout Ready for Philmont?– 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?
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Dealing with ProblemsDealing with Problems
• Now....or…Later?
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T Minus 275: Advisor IssuesT Minus 275: Advisor Issues
• Sorting out roles
• Working out differences
• Physical readiness
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Roles of the AdvisorsRoles of the Advisors
• Lead advisor
• Navi-guesser advisor
• Medical advisor
• Other roles?
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Working Out DifferencesWorking Out Differences
• Don’t fool yourselves
• You aren’t fooling the scouts
• Eleven days + ten nights = LONG TIME!!!
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Physical ReadinessPhysical Readiness
• Hiking pace and hiker separation
• Hiking pace and hypothermia
• The Philmont Physical
• Challenges
• Diet and Exercise
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Philmont Weight Philmont Weight RestrictionsRestrictions
• Zero Tolerance
• Advisor Weigh-In & BP Check
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Philmont Weight LimitsPhilmont Weight LimitsHEIGHT RECOMMENDED WEIGHT MAXIMUM ACCEPTANCE
5' 5" 114 - 162 1955' 6" 118 - 167 2015' 7" 121 - 172 2075' 8" 125 - 178 2145' 9" 129 - 183 2205' 10" 132 - 188 2265' 11" 136 - 194 2336' 0" 140 - 199 2396' 1" 144 - 209 2466' 2" 148 - 210 2526' 3" 152 - 216 2606' 4" 156 - 222 267
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Diet & Weight IssuesDiet & 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”
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Fitness PlansFitness Plans
• Check with your doctor
• Consider a trainer
• Understand physiology of exercise
• Train for cardio, strength…and feet!
• Build a progression
• Don’t rely on shakedowns!
• Pick something you like!
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Target Heart RatesTarget 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
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Combining Cardio & Combining Cardio & StrengthStrength
• 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
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Sample Cardio-Vascular Sample Cardio-Vascular ExerciseExercise
• Walking/Running/Hiking/Backpacking
• Gym: step, bike, X-trainer, treadmill
• Swimming
• Climbing Stairs
• Step Aerobics
• Biking
• Whitewater Kayaking
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Sample Cardio Exercise PlanSample 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
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Strength TrainingStrength Training
• Free weights
• Bench weights
• Circuit training
• Exercises (situps, leg lifts, pushups, etc.)
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““Boot” CampBoot” Camp
• Break in the boots
• Toughen your feet
• You don’t have to have blisters at Philmont!
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Committee Case StudiesCommittee Case Studies
• Personal challenges?
• What worked?
• What didn’t work?
• What will I do next time?