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Do all of the following core requirements.
- 1. Sports Bronze Award
- Earn the Sports Bronze Award.
- 2. First Aid
- Complete the American Red Cross Sport Safety Training course (or equivalent) and CPR training (total of seven hours).
- Course information: Sports Safety Training on the American Red Cross site.
- 3. Fitness for life
- A. Complete the Fitness for Life program (Corbin and Lindsey, published by Human Kinetics). Check with your Advisor to see if your crew already has the book Fitness for Life. Ask your Advisor about offering the program for you alone, you and some other Venturers, or even your whole crew. You might find the book at your local library. You can order it directly from Human Kinetics (www.humankinetics.com): Fitness for Life Book Titles.
- B. Complete the following requirements:
- 1. Make an appointment with your doctor for a complete physical before beginning any physical conditioning program. Explain to your doctor that you are preparing to undertake a 90-day physical fitness improvement program.
- 2. Interview healthy older adults about their fitness levels. As part of these interviews, you may want to ask such questions as:
- What kinds of cardiovascular activities do you do?
- How have your fitness, diet, and physical activity changed over the years?
- Are you more fit and/or active now than you were five (10, 15, etc.) years ago?
- Use this data to discuss with your crew and/or another group the importance and benefits of using exercise throughout their lives.
- 3. Research and write an essay of 1,500 words or more, or make a presentation to your school, a Cub Scout den or pack, a Boy Scout . troop, or Venturing crew explaining what physical fitness is. Incorporate into this essay or presentation all of the following:
- Aerobic capacity
- Body composition
- Muscle strength
- When you have completed your research and written your essay or made your presentation, review your results with a fitness professional or your coach or Advisor.
- 4. Based upon your essay or presentation on physical fitness, develop a personal physical fitness improvement program and follow it for a minimum of 90 days. After developing your program, review it with your Advisor and/or coach. This fitness improvement pro- gram should include the following guidelines:
- Exercise a minimum of three times each week.
- Complete the Venturing Weekly Exercise Plan and Chart in appendix K. At the end of each week, review your calendar. Write down the times when you seem to have the most/least energy. Note any environmental conditions or changes in your personal health (cold, flu, fever, etc.) that may have affected your performance. You may want to adjust your schedule.
- Share this information with your Advisor. You may do some of your exercise workouts as part of your regular physical education class at school.
- Note: This may qualify as your personal improvement project for the Venturing Gold Award.
- 5. Look though current magazines, articles, and/or videos that feature exercises. Evaluate at least three exercises. Determine how these exercises apply to personal fitness. What level of fitness is required to be able to perform the exercise and what procedures and equipment are necessary for successful completion? Present your findings to your crew and/or another youth group.
- 6. Learn to calculate the number of calories a person would need who is sedentary, moderately active, or active, for their particular age. Keep a record for 10 days of your food intake and physical activity. How might you adjust your food intake and physical activity to change your percentage of body fat? Write a plan to maintain ideal levels of body fat. Include in this plan the six factors that influence body fatness and share this information with your Advisor and coach.
- 7. Examine three muscular development exercises and apply biomechanical principles to each. List two reasons why these principles can reduce injuries and discuss this information with your crew or other youth group.
- 8. Based upon the human desire for peak performance, examine and discuss the physical and psychological activities required for success. As part of this discussion, review with your crew and/or another youth group the following six specific needs (S-P-I-C-E-S) for a balanced approach to achieve this desire:
- Note: S-P-I-C-E-S is supplied from the United States Anti-Doping Agency (www.usantidoping.org), see the Education page on the USADA site.
- 4. Fitness assessment
- Administer the FITNESSGRAM physical assessment test to your crew, a Cub Scout den or pack, a Boy Scout troop, another Venturing crew, or another youth group. (The Cub Scout Wolf program has a requirement that each Cub Scout to complete a similar type of activity.) See the "Physical Assessment" chapter in the Quest Handbook.
- 5. Sports disciplines
Complete at least one elective.
Elective 1 History and heritage of sports
Elective 2 Sports nutrition
Elective 3 Drug-free sport
Elective 4 Communications
Elective 5 History and heritage of the disabled sports movement
Source: 2003 Quest Handbook (33151)