WELCOME to ScoutFiT! Welcome to the ScoutFiT program! You are starting on a journey to help you become an overall healthier Scout. By the end of this program you will have learned tools to help you establish healthy habits and to maintain an active lifestyle. As a youth serving organization, we are concerned with the growing percentage of youth that are deemed overweight or obese. This is a growing trend that appears to be getting worse. Physical activity continues to decrease due to sedentary lifestyle (television, computers, video games), decreases in physical education classes in schools and cultural shifts. The family dinner and other healthy eating habits are being pushed aside to satisfy the fast food lifestyles of many busy youth and their families. In a report released last year by the Trust for America’s Health, Tennessee is identified as having the 4th highest percentage of overweight youth. More efforts need to be made to reverse these trends and help our next generation make healthier wellness and fitness choices. With Scouting’s tradition of being prepared and setting the lead, we want to help do the same in this effort to help you make healthy choice for healthy living and to positively influence the lives of others with the information you will learn through ScoutFiT. In an effort to help our youth be prepared, the Cherokee Area Council with the help of the United Way of Bradley County Hospital Fund has developed a new program to help youth make healthy choices for healthy living. Our ScoutFiT program will seek to improve the areas of wellness and fitness (eating, water consumption, physical activity and lifestyles) in your life. We hope you will also choose to recruit a non-Scout friend, sibling or family member to complete this program with you as you will benefit from the mutual encouragement and will be helping others – a foundational value of Scouting. The ScoutFiT program will take a minimum of 6 weeks to complete. Bad habits are hard to break and new skills take time and repetition to become a habit. We have selected 6 weeks to allow you to complete this program within a reasonable amount of time but long enough to help make it a new lifestyle for you. After this program has been completed you will receive a ScoutFiT patch, certificate and $20 of ScoutFiT dollars that can be used for any camp or outdoor event conducted by the Cherokee Area Council or any of its districts. Complete the START portion of the Assessment Chart on page 27 and you will begin your journey toward being ScoutFiT, making healthier choices for a healthier lifestyle.
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Cleveland Family YMCA Partnership Benefits: • • • •
• • •
Groups of 8 (minimum) to 12 (maximum) Scouts meet once weekly for six weeks. Please coordinate with other dens, patrols or Troops to meet this requirement. Group pre & post fitness assessments performed to provide measurement of effectiveness (approximately 90 minutes per group). Class sessions will consist of a classroom segment and physical workouts to correlate with lesson topic/fitness component (approximately 60 minutes per group). Fitness components introduced each week include: Flexibility/Yoga & Pilates workout Muscle Strength & Endurance/Circuit Training workout Assignments to be completed between sessions will re-enforce fitness and wellness skills. Appropriate inspirational Bible verses utilized for memory and self image development. All class sessions conducted by trained YMCA Fitness/Wellness staff.
Pilot ScoutFiT YMCA program fee of $300 per group, approx. $5 per week per Scout. The ScoutFiT YMCA program fee would grant access to all Cleveland Family YMCA facilities for each Scout participant plus one (1) parent per child and one (1) leader per group during this 6-week period. Please schedule your launch / program starting date with at least a 4-week notice. Cleveland YMCA Contact Person: Princess Snyder, Group Fitness Director Voice: (423) 476-5573, ext. 114 Email:
[email protected] An application may be completed online at ScoutFiT.org
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Family Health History Knowing your family’s health history can be very beneficial for you and your physician. Many diseases or illnesses can be passed down or inherited through families. Below is a tracking sheet to fill out. Ask your mom, dad, grandparents, and a few uncles & aunts if they have a history of any of these diseases. Some of these can be inherited but others can be avoided by living a healthy lifestyle. Health Condition
Yes
No
If Yes, Family Member(s) with this condition
Diabetes Cancer Heart Disease Stroke High Blood Pressure High Cholesterol Obesity Thyroid Now that you know your family history, fill out this family health and fitness form.
Family Member
Does he/she smoke?
Does he/she exercise regularly?
Is he/she overweight?
Does he/she eat healthy?
Other
A great place for you and your family members to keep track of the diseases and illnesses that run in your family is www.myfamilyhealth.com.
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What is Exercise & Why it’s Important The definition of exercise is the activity of exerting your muscles in various ways to keep fit. Your body needs exercise to burn the calories you have consumed throughout the day, to build strong bones, and help with flexibility. Physical activity helps with: • controlling weight • reducing blood pressure • raising HDL ("good") cholesterol • reducing the risk of diabetes and some kinds of cancer • improved psychological well-being, gaining more self-confidence and higher self-esteem • improved bone health Lack of exercise can also cause shrinking and weakening of the muscles which increases your risk of physical injury. Additionally, a reduction in physical fitness is generally accompanied by a weakening of the immune system, which can cause you to become sick more often.
Types of Exercise There are three elements to exercise: Flexibility, Endurance, and Strength. All three of these play a very important role of being “fit”. Listed below are activities you can do to help improve these three elements.
Flexibility: It is important to stretch before doing your endurance or strength exercises to prevent injuries. Yoga Martial Arts Touching your toes Reaching for the sky Softball Throw BEAR BOY SCOUTS
Bear Trail Achievement 16a Athletic Requirement, Group 6
Strength: Strength exercises do not have to be weight lifting; you can also do strength training exercises at home. Muscles burn more calories thus keeping you more fit. 1. Push Ups BEAR WEBELOS BOY SCOUTS
Bear Trail Achievement 16a Athlete Requirement Personal Fitness Requirement, #6 AND Athletic Requirements, #5 Group 5
2. Sit Ups BEAR BOY SCOUTS
Achievement 16 Personal Fitness Requirement, #6
3. Pull Ups WEBELOS BOY SCOUTS
Athlete Requirement Athletic Requirements, #5, Group 5a
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Endurance: The American Heart Association recommends that children and adolescents participate in at least 60 minutes of moderate to vigorous physical activity every day or 13,000 steps daily and should include vigorous-intensity physical activity at least 3 days a week. Pick an activity to do for a total of 60 minutes or more. Track the activity you have done and how long you participated. Also, choose at least one day per week to track the number of steps you have taken according to your pedometer. Increase the number of steps over the 6 weeks in this program. Participating in many of these activities will help you in achieving Scout badges. While doing a vigorous physical activity you will notice your heart beating much faster than normal and you will also be breathing much harder than normal. 1. Basketball WOLF BEAR WEBELOS BOY SCOUTS
Achievement 1j AND Elective 20m Bear Trail Achievement 23 Sportsman Requirement Athletic Requirement, Group 7
2. In-line Skating WOLF BEAR BOY SCOUTS
Elective 20f Arrow Point Trail Elective 20, Req. e. Skating Requirement, #2
3. Soccer BEAR WEBELOS
Bear Trail Elective Achievement 23 Sportsman Requirement
4. Swimming WOLF BEAR WEBELOS BOY SCOUTS
Achievement 1h Arrow Point Trail, Elective 19 Aquanaut Requirement AND Sportsman Requirement Swimming Requirement AND Athletic Requirement, #5 Group 4
5. Tennis WOLF BEAR WEBELOS
Achievement 23 Bear Trail Elective Achievement 23 Sportsman Requirement
6. Running WOLF BEAR BOY SCOUTS
Elective 20h Arrow Point Trail Elective 20, Req. d. Athletic Requirement, #5 Group 2
7. Baseball or Softball WOLF BEAR WEBELOS
Elective 20l Achievement 15a AND Achievement 23 Sportsman Requirement
8. Bicycling BEAR WEBELOS
Bear Trail Achievement 14 Athlete Requirement AND Sportsman Requirement
9. Pick your own sport. Feel free to participate in any other outdoor physical activity. WOLF Achievement 10b & Elective 7 BEAR Elective 5 BOY SCOUTS Tenderfoot Requirements 10a, 10b, First Class Requirement 9b & Chapter 15: “Physically Strong” 5
Types of Physical Activities & Daily Recommendations Regular physical activity in children and adolescents promotes health and fitness. Compared to those who are inactive, physically active youth have higher levels of cardiorespiratory fitness and stronger muscles. They also typically have a lower percentage of body fat. Their bones are stronger, and they may have reduced symptoms of anxiety and depression. Youth who are regularly active also have a better chance of a healthy adulthood. Children and adolescents don't usually develop chronic diseases, such as heart disease, hypertension, type 2 diabetes, or osteoporosis. However, risk factors for these diseases can begin to develop early in life. Regular physical activity makes it less likely that these risk factors will develop and more likely that children will remain healthy as adults. Youth can achieve substantial health benefits by doing moderate- and vigorous-intensity physical activity for periods of time that add up to 60 minutes (1 hour) or more each day. This activity should include aerobic activity as well as age-appropriate muscle- and bone–strengthening activities. Although current science is not complete, it appears that, as with adults, the total amount of physical activity is more important for achieving health benefits than is any one component (frequency, intensity, or duration) or specific mix of activities (aerobic, muscle-strengthening, bone-strengthening). Even so, bone-strengthening activities remain especially important for children and young adolescents because the greatest gains in bone mass occur during the years just before and during puberty. In addition, the majority of peak bone mass is obtained by the end of adolescence.
Key Physical Activity Guidelines for Youth • Youth, ages 6-17, should do 60 minutes (1 hour) or more of physical activity daily. o Aerobic: Most of the 60 or more minutes a day should be either moderate- or vigorous-intensity aerobic physical activity, and should include vigorous-intensity physical activity at least 3 days a week. o Muscle-strengthening: As part of their 60 or more minutes of daily physical activity, children and adolescents should include muscle-strengthening physical activity on at least 3 days of the week. o Bone-strengthening: As part of their 60 or more minutes of daily physical activity, children and adolescents should include bone-strengthening physical activity on at least 3 days of the week. • It is important to encourage young people to participate in physical activities that are appropriate for their age, that are enjoyable, and that offer variety.
Types of Physical Activity Each type has important health benefits. • Aerobic activities are those in which young people rhythmically move their large muscles. Running, hopping, skipping, jumping rope, swimming, dancing, and bicycling are all examples of aerobic activities. Aerobic activities increase cardiorespiratory fitness. Children often do activities in short bursts, which may not technically be aerobic activities. However, this document will also use the term aerobic to refer to these brief activities. • Muscle-strengthening activities make muscles do more work than usual during activities of daily life. This is called “overload,” and it strengthens the muscles. Muscle-strengthening activities can be unstructured and part of play, such as playing on playground equipment, climbing trees, and playing tug-of-war. Or these activities can be structured, such as lifting weights or working with resistance bands. • Bone-strengthening activities produce a force on the bones that promotes bone growth and strength. This force is commonly produced by impact with the ground. Running, jumping rope, basketball, tennis, and hopscotch are all examples of bone strengthening activities. As these examples illustrate, bone-strengthening activities can also be aerobic and muscle-strengthening.
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Levels of Intensity for Aerobic Activity Youth can meet the Physical Activity Guidelines by doing a combination of moderate- and vigorous-intensity aerobic physical activities or by doing only vigorous-intensity aerobic physical activities. Youth should not do only moderate-intensity activity. It's important to include vigorous-intensity activities because they cause more improvement in cardiorespiratory fitness. As a rule of thumb, on a scale of 0 to 10, where sitting is 0 and the highest level of effort possible is 10, moderate-intensity activity is a 5 or 6. Young people doing moderate-intensity activity will notice that their hearts are beating faster than normal and they are breathing harder than normal. Vigorous-intensity activity is at a level of 7 or 8. Youth doing vigorous-intensity activity will feel their heart beating much faster than normal and they will breathe much harder than normal. For example, a child walking briskly to school is doing moderate-intensity activity. A child running on the playground is doing vigorous-intensity activity.
Examples of Physical Activity Types Moderate-Intensity Aerobic Activities
Vigorous-Intensity Aerobic Activities
• Active recreation, such as hiking, canoeing, rollerblading • Bicycle riding – casual speeds • Brisk walking • Housework and yard work, such as sweeping, raking leaves or pushing a lawn mower • Games that involve catching and throwing, such as baseball or softball
• Active games including running, such as tag, soccer, basketball • Bicycle riding – hilly terrain • Jumping rope • Martial arts, such as karate • Cross-country running
Muscle-Strengthening Activities
Bone-Strengthening Activities
• Modified push-ups (with knees on the floor) • Resistance exercises using body weights or resistance bands • Rope or tree climbing • Sit-ups (curl-ups or crunches) • Swinging on playground equipment
• Jumping rope • Running • Sports such as basketball, volleyball, tennis, soccer • Jumping, hopping, skipping
* More diverse exercise routines are better Note: Some activities, such as bicycling, can be moderate or vigorous intensity, depending upon level of effort
Physical Activity and Healthy Weight Regular physical activity in youth promotes a healthy body weight and body composition. Exercise training in overweight or obese youth can improve body composition by reducing overall percentage of body fat as well as specifically abdominal fatness. Research studies report that the percentage of body fat can be reduced by regular physical activity of moderate to vigorous intensity 3 to 5 times a week, for 30 to 60 minutes.
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Activity and Exercise Log Pick at least one day from each week for six weeks to log your total activity for the day Weeks Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Activity
# of minutes
Moderate or Vigorous Activity
Total steps taken during day (Use a pedometer)
1. 2. 3.
1. 2. 3.
1. 2. 3.
1. 2. 3.
TOTAL #
1. 2. 3.
1. 2. 3.
1. 2. 3.
1. 2. 3.
TOTAL #
1. 2. 3.
1. 2. 3.
1. 2. 3.
1. 2. 3.
TOTAL #
1. 2. 3.
1. 2. 3.
1. 2. 3.
1. 2. 3.
TOTAL #
1. 2. 3.
1. 2. 3.
1. 2. 3.
1. 2. 3.
TOTAL #
1. 2. 3.
1. 2. 3.
1. 2. 3.
1. 2. 3.
TOTAL #
Body Mass Index or BMI Finding out your BMI is an easy and inexpensive way to gauge if you are in a healthy weight category for your age. Being in an unhealthy weight category can cause health problems in the future. Your Body Mass Index (BMI) is found by calculating your height and weight measurements, so you will need these accurate measurements before calculating your BMI. How to calculate your BMI: follow the formula on the BMI Chart (page 9) or look under Resources on the back page. After calculating your BMI determine your category; Underweight, Healthy Weight, At Risk of Overweight, or Overweight. Track your weekly progress on the chart provided.
Your Body’s Shape – Waist to Hip Ratio Your health is not only affected by the percentage of body fat you have, but also by where most of the fat is located on your body. This can be found by measuring your waist to hip ratio (WHR). Using a cloth or plastic tape measure, determine your waist circumference and divide by your hip circumference. Male 0.95 or below 0.96 to 1.0 1.0 +
Female 0.80 or below 0.81 to 0.85 0.85 +
Health Risk Based Solely on WHR Low Risk Moderate Risk High Risk
People who tend to gain weight mostly in their hips and buttocks have roughly a pear body shape, while people who tend to gain weight mostly in the abdomen have more of an apple body shape. If you have an apple shaped body, you are at increased risk for the health problems associated with obesity, such as diabetes, coronary heart disease and high blood pressure - that's something you inherited, and have had since birth - but you can take special care to keep your weight at a healthy level, eat nutritiously, exercise as appropriate, and maintain other healthy lifestyle habits. As long as you avoid excess weight, being an apple shaped body or a pear shaped body doesn't put you at special risk - it's just one of those things to keep in mind. And even pear shaped people should take particular care to keep their weight within normal limits, to avoid the health problems associated with obesity. 8
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Behavioral Choices By choosing to live an unhealthy lifestyle you are putting yourself at risk now and later on in life. Eating unhealthy foods and lack of exercise can put you at risk for becoming overweight, which can cause many problems for you now and when you become an adult. There are multiple health risks that come from being an overweight child including, asthma, Type 2 Diabetes, high blood pressure, sleep apnea, orthopedic complications, and physiological effects. There are even more conditions caused by being an overweight adult: heart disease, stroke, cancer, respiratory problems, and high cholesterol are just a few.
Tobacco, Drugs and Alcohol Other behavioral choices include use of tobacco, drugs and/or alcohol. They can all be very addictive and can affect your body functions, muscles, brain, lungs & liver in harmful ways. There are many bad side effects to using tobacco including, stained teeth, badly smelling clothes and hair, risk of lung, mouth, gum and tongue cancer, and it reduces the oxygen you need to play sports and stay active. Tobacco is not only found in cigarettes but in chewing tobacco as well, which has just as many side effects. They can also be a danger or health risk to those around you. It is important to stay away from tobacco, drugs and alcohol to stay healthy throughout your life. If you begin to change your lifestyle now you will be more likely to maintain healthy habits throughout your life.
Sedentary Lifestyle Living a sedentary lifestyle, sitting or remaining inactive for most of the day, is a huge risk factor for obesity and Type 2 diabetes. It is important to not be inactive for more than 2 hours at one time. You should only watch TV, play video games, talk on the phone, play on the computer or other sedentary activities for a maximum of 1 to 2 hours per day. Pick one day for each week to track how much time (in minutes) you are spending doing these activities. Try to lower your sedentary time each week.
Days
TV
Video/computer games
Telephone/Texting
TOTAL
90 mins.
30 mins.
14 mins.
134 mins.
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Example
Try replacing the time spent on the activities above with learning a new hobby, helping your parents cook, doing chores or playing outside.
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Eating Healthier Eating a variety of foods in the recommended portion size from each food group each day is part of healthy eating. Each group of food provides something our body needs. Maintaining a healthy diet will help keep you strong, healthy and prevent diseases such as diabetes, high blood pressure, and high cholesterol. The New Food Pyramid is a tool to educate people to eat a more balanced diet from a greater variety of food portions without counting calories. The USDA has now expanded the four food groups to six groups and expanded the number of servings to meet the calorie needs of most people. The new food pyramid is more flexible and accurate than the one we had a few years ago. The reason being that one image of a pyramid with markings of what your daily intake should be, can not apply to everyone. It all depends on a person's lifestyle and how much exercise they get involved in during a week. It also depends on if a person is trying to lose weight or gain weight. If a person is trying to gain weight then they should proceed to having the highest amounts of recommended servings. If a person is trying to lose weight then they should try to aim for the lowest recommended servings per day. To have a good idea of what you should be eating and how much of it you should be eating, review this material and the interactive guide made by the United States Department of Agriculture at MyPyramid.gov.
The New Food Pyramid Find your balance between food and physical activity
Know the limits on fats, sugars and salt • Make most of your fat sources from fish, nuts and vegetable oils • Limit solid fats like butter, margarine, shortening, and lard, as well as foods that contain these • Keep saturated fats, trans fats, and sodium low • Choose food and beverages low in added sugars
• Be sure to stay within your daily calorie needs • Children and teenagers should be physically active for at least 60 minutes every day, or most days
GRAINS Make half your grains whole
Eat 6 oz. every day
MILK / DAIRY
VEGETABLES
FRUITS
Vary your veggies
Focus on fruits
Get your calciumrich foods
Eat 2½ cups every day
Eat 2 cups every day
Get 3 cups every day
MEAT & BEANS Go lean with protein
Eat 5½ oz. every day
For a 2,000-calorie diet, you need the amounts above from each food group. To find out the amounts that are right for you, go to MyPyramid.gov and enter them into your food pyramid on page 13.
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FOOD GROUPS FOOD GROUP
GRAINS
BENEFITS Carbohydrates give our body energy. Fiber helps us digest our food.
CHOICES
TIPS
Bread: white, wheat, rye, Buns, Rolls, Muffins, Bagels, hot and cold Cereals, Rice, Pasta: spaghetti, macaroni, noodles, Tortillas, Crackers
Try choosing whole-grains foods from this group.
Broccoli, Cauliflower, Corn, Peas, Green Beans, Lettuce, Mushrooms, Celery, Carrots, white and sweet Potatoes, Juices made from vegetables: Tomatoes or Carrots
Eating a variety of different vegetables is important. The more colors the better!
Apples, Oranges, Bananas, Pears, Grapes, Kiwi, Strawberries, Blueberries, Raspberries, Watermelon, Cantaloupe, Honeydew, Pineapple, and Papaya
Eating a variety of different fruits is important. The more colors the better!
Milk, Yogurt, Cheese (string, cheddar, American, and others), Pudding, Frozen yogurt
To reduce additional fat and calories, choose reduced or non-fat dairy products.
Fiber (see above) Phytochemicals help prevent diseases.
VEGETABLES
Vitamin A helps us see in the dark and keeps your skin healthy. Vitamin C helps heal cuts and bruises and fight infections. Fiber (see above)
FRUITS
Phytochemicals help prevent diseases. Vitamin A (see above)
Vitamin C (see above) Vitamin A (see above)
MILK / DAIRY
Vitamin D helps to maintain proper levels of calcium and phosphorous - helping build and maintain bones. Calcium builds and helps to maintain strong bones Protein (see below)
MEATS & BEANS
Iron is important because it carries oxygen to all parts of your body, helps prevent infections and anemia that can make you feel tired and helps your body make energy. Protein provides “building blocks” for the body which helps repair body cells, build and repairs muscles and bones, and provides a source of energy.
Beef, Pork, Chicken, Turkey, Fish, dried Beans and Peas, Peanut Butter, Eggs, Nuts
The less time foods are exposed to high temperatures, the more nutrients are preserved. Choose meats from animals eating their natural diet. Grass-fed cattle beef is lower in saturated fat than corn-fed cattle beef.
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The best methods for preparing your meat, poultry or fish is grilling, broiling, pressure cooking or stir frying because they call for shorter cooking times.
My Food Pyramid After visiting MyPyramid.gov fill out this personal pyramid with the number of daily servings of each food group your body needs and some examples of servings with approximate sizes. The number of daily servings is an average and will vary depending upon your age and gender. WOLF BOY SCOUTS
GRAINS Make half your grains whole
Eat ___ oz. every day
Achievement 8a Cooking Requirement, #2
MILK / DAIRY
VEGETABLES
FRUITS
Vary your veggies
Focus on fruits
Get your calciumrich foods
Eat ____ cups every day
Eat ___ cups every day
Get ___ cups every day
MEAT & BEANS Go lean with protein
Eat ____ oz. every day
Important Note: Fats, Oils, Salt (Sodium) & Sugars/Sweets - Consumption of a moderate or limited amount of fats, oils, salt and sugar is okay if your diet is balanced with the other food groups.
There are two types of fats and oils: Saturated fats - "the enemy" – these fats are hard to digest and are full of cholesterol, two areas to avoid or limit in quantity. They come from animals and are found in meat, eggs and cheese. A moderate amount of saturated fats are necessary for the brain’s development, especially in infants under two years of age. Unsaturated fats - "the good guys" - include oils such as olive oil, safflower oil, sunflower oil, evening primrose oil, walnut oil, pumpkin oil, and sesame oil. Try to get your fats and oils from fish, nuts, and vegetable oils. 13
How Big or Small is a Serving Size? It's important to eat the recommended serving sizes of the five major groups in the food guide pyramid to ensure a good balance of nutritional food. The food groups -- bread, fruits, vegetables, meat and dairy -- in the pyramid collectively provide the nutrients essential for a healthful diet. FOOD GROUP
GRAINS
SERVING SIZE
1 Ounce, Cup or 1 slice of bread
EXAMPLES
COMPARE TO…
½ cup of oatmeal
Slice of bread = CD as thick as your finger
1 cup of dry cereal ½ cup of cooked pasta or rice ½ English muffin
½ Cup = size of a hockey puck 1 Cup = size of a baseball or fist
1 cup of most raw or cooked vegetables or vegetable juice
VEGETABLES
1 Cup
2 medium carrots or a dozen baby carrots 1 large sweet potato or 1 medium white potato
Medium size vegetable = the size of a baseball
2 cups of raw leafy vegetables 1 small apple (2.5” diameter) 1 large banana (8” to “ 9 long)
FRUITS
1 Cup
1 cup chopped, cooked, or canned fruit (applesauce or fruit salad)
Medium size fruit = the size of a baseball
1 cup 100% fruit juice 1 cup of milk
MILK / DAIRY
1 Cup
1 cup of yogurt 1.5 ounces of natural cheese
1 ½ ounces of cheese = the size of two dominoes.
2 ounces of processed cheese 1 ounce of cooked lean meat, poultry or fish ¼ cup of cooked dry beans or ¼ cup tofu
MEAT & BEANS
1 Ounce
1 slice sandwich turkey 1 egg 1 tablespoon of peanut butter or ½ ounce of nuts or seeds
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Small steak or chicken = deck of cards
Food Choice Tracking Pick one day a week for six weeks to track your food and water intake. This will help make sure you are eating the right amounts from each food group. After visiting mypyramid.gov record the recommended number of servings from each food group for yourself. Check a box each time you have a serving of the food group.
Grains
Vegetables
Fruits
Your recommended # of servings
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
WEBELOS
Fitness Requirement, #4
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Milk / Dairy
Meats & Beans
Other
Water Consumption Think You're Drinking Enough Water? If you're not, you could end up with excess body fat, poor muscle tone, digestive complications, muscle soreness, and even water-retention problems. Next to air, water is the element most necessary for survival. A normal adult is 60 to 70 percent water. We can go without food for almost two months, but without water only a few days. Yet most people have no idea how much water they should drink. In fact, many live in a dehydrated state. Without water, we'd be poisoned to death by our own waste products. When the kidneys remove uric acid and urea, these must be dissolved in water. If there isn't enough water, wastes are not removed as effectively and may build up as kidney stones. Water also is vital for chemical reactions in digestion and metabolism. It carries nutrients and oxygen to the cells through the blood and helps to cool the body through perspiration. Water also lubricates our joints. We even need water to breathe: our lungs must be moist to take in oxygen and excrete carbon dioxide. It is possible to lose a pint of liquid each day just exhaling.
How much water do I need? The International Sports Medicine Institute has a formula for daily water intake: 1/2 ounce per pound of body weight if you're not active (that's 80 ounces if you weigh 160 pounds), and 2/3 ounce per pound if you're athletic (107 ounces at the same weight of 160 pounds). Your intake should be spread throughout the day and evening. You may wonder: If I drink this much, won't I constantly be running to the bathroom? Yes. But after a few weeks, your bladder tends to adjust and you urinate less frequently but in larger amounts. And by consuming those 8 - 10 glasses of water throughout the day, you could be on your way to a healthier, leaner body.
What if I don’t have a dry mouth? It has become a practice to regard a "dry mouth" as a signal of body water needs, which is further assumed to be well-regulated if the sensation of "dry mouth" is not present. A dry mouth is the last outward sign of extreme dehydration, however. Damage occurs to the body at a persistent lower level of hydration. Because of a gradually failing thirst sensation, the body becomes chronically and increasingly dehydrated. Signals of dehydration can be any of the following symptoms: • Heartburn, stomach ache • Headache • Non-infectious recurring or chronic pain • Mental irritation and depression • Low back pain • Water retention (ironic but true!) Further problems often develop when the sensation of thirst urges an intake of water, and instead, soda pop, coffee, or alcohol-containing beverages are taken to quench the thirst. While these beverages contain water, they are actually dehydrating fluids. Not only do they eliminate the water contained in them, but they also cause you to lose further amounts of water from your body's reserves!
How does drinking water link to health? • • •
Drinking the proper amounts of water regularly throughout the day can protect health and contribute to well-being. Drinking adequate amounts of water can help prevent a range of short and long-term health problems from headaches, bladder, kidney and bowel problems to cancer. Plain water is associated with good health and has no associated health problems.
How does drinking water improve learning? • • •
The key to boosting the capacity to learn is to keep well hydrated throughout the day. When we are thirsty mental performance including memory, attention and concentration can decrease by about 10 percent. Brain tissue is said to consist of 85% water. Drinking water can help you concentrate better because you are not distracted by the effects of dehydration such as thirst, tiredness and irritability.
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Water Consumption Tracking Chart During Week #1, track your water consumption for 3 days. consumed per day.
Average the number of ounces of water you
For Weeks 2-5, pick one day each week to track your water consumption. During your final Week #6, track your water consumption for 3 days. Average the number of ounces of water you consumed per day. Daily Water Requirements: Drink 50-75% of your body weight in ounces.
Check a box each time you finish one glass (about 8 oz.) of water. Week 1 – Day 1
Week 1 – Day 2
Week 1 – Day 3
Total # Glasses = _____
Total # Glasses = _____
Total # Glasses = _____
# Glasses of 8 oz. Water
Average Daily Water Consumption: Total # Glasses _____ ÷ 3 x 8 = _____ ounces daily
Week #2
Week #3
Week #4
Week #5
Total # = _____
Total # = _____
Total # = _____
Total # = _____
# Glasses of 8 oz. Water
Week 6 – Day 1
Week 6 – Day 2
Week 6 – Day 3
Total # Glasses = _____
Total # Glasses = _____
Total # Glasses = _____
# Glasses of 8 oz. Water
Average Daily Water Consumption: Total # Glasses _____ ÷ 3 x 8 = _____ ounces daily
WOLF
Achievement 3a
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Eating Healthier while Eating Out With our current on-the-go culture, you may be asking, “How am I supposed to eat healthy when I’m not at home?” Here are a few things to remember while eating out.
Make Better Choices - Many restaurants, including fast food and cafeterias, offer healthier options. A “healthy” option may not be available but making small healthier choices will add up and help your health. A turkey sandwich on whole wheat with lettuce and tomato is a better choice than a cheeseburger on a white bun. Go for Balance - Choose meals that have a balance of lean proteins, fruits and vegetables and whole-grain breads. Remember the Food Pyramid and that fats, oils and sweets are to be consumed only in small amounts. Watch Portion Sizes - Portion sizes of American foods have increased over the years so that we are now eating much more than we need (See page 14). It is important to stop eating when you feel satisfied or nearly. Do not eat because you are bored or while watching TV or a movie. Food is designed to meet our energy needs and extra food will lead to excess pounds on your body. A lot of foods you eat will contain servings from more than one food group. • A cheeseburger might be 3 ounces of meat, 1/2 cup of cheese, 2 ounces of bread (the bun), and 1/2 cup of vegetables (the lettuce, tomato, pickles, and onions). • A medium sized slice of pizza contains about 1 ounce of bread (the crust), 1/2 cup of vegetables (the tomato sauce) and 1 cup of cheese. Choose a healthy topping; vegetables, chicken or ham instead of the other greasy meats. Although eating three slices equals all the dairy (milk) products you need for the whole day and would contain 3 times the fats and oils for a day. Drinks - Water (See page 16) and low-fat milk (flavored milk included) are the best choices, but you may also have 100% fruit juices (which can also count as a fruit). Use moderation (limit quantities) when choosing drinks that may contain “empty” calories or artificial chemicals. Drinking the proper amount of water each day and choosing to drink a moderate amount of other liquids will help improve your overall health.
Restaurants - Most restaurant portions are much, much larger than the recommended portions. The average kid’s meal today is closer to recommended adult portion sizes. Try asking for a smaller or half portion, sharing a meal with a friend or taking half of your meal home for another meal. Here are some more tips to help you make smart choices while eating at restaurants. • Ask for no sauces or dressings or for them on the side, avoiding mayonnaise and oils. • Order your meats and vegetables baked, broiled or grilled. Spices can add flavor without fats. • Choose a healthy side, like a soup, salad or vegetables. • Choose fruit rather than high sugar desserts.
Fast Food When eating fast food try eating meals lower in fat or calories. Instead of: Try: Double cheeseburger Single hamburger with lettuce, tomato, ketchup and mustard French fries Side salad or cut up fruit Chicken “nuggets” Grilled chicken strips Fried chicken sandwich Grilled chicken sandwich Nachos and cheese Bean burrito Crispy shell taco Soft grilled chicken taco A “Special Sauce” Add seasoning or a small amount of a condiment
At School The suggestions for eating in a restaurant also apply to cafeteria food. Add vegetables and fruit whenever possible, and choose leaner, lighter items. Choose whole-grain bread or a plain hamburger over fried foods or pizza. Avoid, low-nutrition items, such as mayonnaise and heavy salad dressings. Try to pack your lunch as much as possible. Packing your lunch will allow you to choose the foods you need, control your portion sizes and will also help save money. Include a whole grain, such as bread or tortillas, with a lean protein, such as tuna, turkey or chicken, a fruit and a vegetable. 18
Eating Out Exercise Record information about your food choices below. Make copies and use this chart several times over the next 6 weeks. Compare your choices between restaurants to help choose healthier options in the future. Name of Restaurant: Your Choice
Size
# Fat Grams
# Calories
# Fat Grams
# Calories
# Fat Grams
# Calories
Entrée Side 1 Side 2 Drink Dessert TOTALS: Name of Restaurant: Your Choice
Size
Entrée Side 1 Side 2 Drink Dessert TOTALS: Name of Restaurant: Your Choice
Size
Entrée Side 1 Side 2 Drink Dessert TOTALS: *Look for nutrional information provided by restaurants. It can be easy to eat well, even on the go. Develop the skills now to make healthy choices, your body will thank you later.
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Preparing Meals and Snacks Plan and help prepare 3 meals & snacks using the correct amount of foods from each food group for 1 day. Remember: You are not required to have all five food groups in every meal.
Meals
Grains
Vegetables
Fruit
Meats
Breakfast Snack Lunch Snack Dinner Total # Servings:
WOLF BEAR WEBELOS BOY SCOUTS
Achievement # 8 b, c, d Bear Trail Achievement 9 Fitness Requirement, #3 Cooking Merit Badge, # 7
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Dairy
THE PRESIDENT’S CHALLENGE PHYSICAL FITNESS AWARDS PROGRAM The President's Challenge Physical Fitness Awards Program encourages all Americans to make being and staying active part of their everyday lives. Regardless of the activity and fitness level, the President's Challenge can help motivate individuals to improve their current physical situation. The Boy Scouts of America has gained approval and is now a President’s Challenge Advocate. The President’s Challenge is a physical activity and fitness awards program of the President’s Council on Physical Fitness and Sports (PresidentsChallenge.org). Please visit ScoutFiT.org for updates and more information on the President's Challenge Physical Activity and Fitness Award Program. The physical fitness test will track the Scout’s level of physical fitness in 5 events: curl-ups or partial curl-ups, shuttle run, endurance run/walk, pull-ups or right angle push-ups, and V-sit or sit and reach. These fitness tests are used because of their wide-spread use and availability of comparative measurements. The physical fitness test offers three awards for students who meet the program qualifications (see PresidentsChallenge.org). Take the fitness test BEFORE you begin the ScoutFiT program and record your test measurements in the Assessment Chart on page 27. You will need a parent, Scout leader or YMCA staff member to help you measure your numbers or time at the start and completion of the program. Work on the 5 fitness exercises during the ScoutFiT program and record your progress each week (chart on page 24). Have a parent review your health status before performing these tests.
START by taking these tests and recording your measurements on the Assessment Chart (page 27). You will need a stop watch for these exercises. 1. Curl-ups test Lie on a cushioned, clean surface with knees flexed and feet about 12 inches from buttocks while your partner holds your feet. Cross your arms with hands placed on opposite shoulders and elbows held close to chest. Rise up touching your elbows to your thighs and then lower your back to the floor so your shoulder blades touch the floor, for one curl-up. Have your parent or leader time you for one minute. Record the number of curl-ups you do in one minute on the table provided.
AND
OR Partial curl-ups test Lie on a cushioned, clean surface with knees flexed and feet about 12 inches from buttocks but do not let your partner hold your feet. Extend your arms towards your knees. Your partner should be behind you with their hands cupped under your head. Slowly slide your fingers up your legs until your fingertips touch your knees, then back down until your head touches your partner’s hands. The curl-ups are done to a metronome (or audio tape, clapping, drums) with one complete curl-up every three seconds, and are continued until you can do no more in rhythm (has not done the last three in rhythm) or has reached the target number for the test. Record the number of curlups you do in one minute on the table provided. 21
2. Shuttle run test Mark two parallel lines 30 feet apart and place two blocks of wood or similar objects behind one of the lines. Start behind opposite line. On the signal "Ready? Go!" run to the blocks, pick one up, run back to the starting line, placing the block behind the line, run back and pick up the second block and run back across starting line. List the time, in seconds, it took you to complete this exercise in the table provided.
4. Endurance run/walk testing On a safe, one-mile distance, begin running on the count "Ready? Go!" You may walk and run during this test. However, try to cover the distance in as short a time as possible. Alternative distances for younger children are 1/4 mile for 6-7 years old and 1/2 mile for 8-9 years old. The same objective and testing procedure are used as with the mile run. Record the time it took to complete the mile in your table.
5. V-sit testing Mark a straight line two feet long on the floor as the baseline. Draw a line perpendicular to the midpoint of the baseline extending two feet on each side and marked off in half-inches. The point where the baseline and measuring line intersect is the "0" point. Remove your shoes and sit on the floor with line between legs and soles of feet placed behind baseline, heels 8-12" apart. Clasp thumbs so that hands are together, palms down and place them on line. With the legs held flat by your partner, slowly reach forward as far as possible, keeping fingers on baseline and feet flexed. Practice three times and on the last try, hold it for three seconds and then record your score to the nearest half inch.
OR Sit & Reach testing Remove your shoes and sit on the floor with knees fully extended, feet shoulder-width apart and soles of the feet flat against the end of the box. With hands on top of each other, palms down, and legs held flat, reach along the measuring line as far as possible. After three practice reaches, hold the fourth reach.
(Instructions on how to construct a Sit & Reach Box are available at ScoutFiT.org)
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7. Pull-ups testing Hang from a horizontal bar at a height that you can hang from with arms fully extended and feet free from floor, using either an overhand grasp (palms facing away from body) or underhand grip (palms facing toward body). You may be lifted to starting position. Raise your body until chin clears the bar and then lower your body to full-hang starting position. Perform as many correct pull-ups as possible and then record your score.
OR
OR Right angle push-ups testing Lie face down on the mat in push-up position with hands under shoulders, fingers straight, and legs straight, parallel, and slightly apart, with the toes supporting the feet. Straighten your arms, keeping your back and knees straight, then lower your body until there is a 90-degree angle at the elbows, with the upper arms parallel to the floor. Your partner should hold their hand at the point of the 90-degree angle so that you go down only until you touch your partner's hand, then back up. The push-ups are done to a metronome (or audio tape, clapping, drums) with one complete push-up every three seconds, and are continued until you can do no more in rhythm (has not done the last three in rhythm) or has reached the target number for the Presidential Physical Fitness Award.
Remember Safety First When Participating in Physical Activities Below are a few tips to help you stay safe while participating in physical activities. Your Scout Handbook has additional safety tips. • Warm-Up – Be sure to stretch and warm-up your muscles before you start any exercises. This will help prepare your body and reduce the incidence of injury to your muscles. • Game Gear - Be sure you know what protective equipment you should be wearing. • Drink Up - When you are playing hard make sure to drink plenty of water. • Keep Cool - Dress cool. Wear clothing that is lightly colored and made of cotton or a sweat-wicking material. • Fun in the Sun - When you are swimming always have someone with you and know your limits. • Sun Safety - Use sunscreen with sun protection factor (SPF) of 15 or more and reapply every 30 minutes.
WOLF
Achievement 9
BEAR
Achievement 14, Elective 19 and 20
WEBELOS
Aquanaut Requirement and Fitness Requirement Athletics Requirement, Safety Requirement, Skating Requirement, Sports Requirement and Swimming Requirement
BOY SCOUTS
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The Presidential Physical Fitness Award Qualifying Standards Adapted from the 208-09 President’s Challenge, a program of the President’s Council on Physical Fitness and Sports
A G E
Curl-ups # 1 min.
Partial Curl-ups
Shuttle Run (sec.)
V-Sit Reach (in.)
Sit & Reach (cm.)
1-Mile Run (min:sec)
Distance Option ¼ or ½
Rt, Angle Pull-Ups Push-Ups (#) (#)
6
33
22
12.1
+3.5
31
10:15
1.55 (¼)
2
9
7
36
24
11.5
+3.5
30
9:22
1:48 (¼)
4
14
8
40
30
11.1
+3.0
31
8:48
3:30 (½)
5
17
9
41
37
10.9
+3.0
31
8:31
3:30 (½)
5
18
10
45
35
10.3
+4.0
30
7:57
6
22
11
47
43
10.0
+4.0
31
7:32
6
27
12
50
64
9.8
+4.0
31
7:11
7
31
13
53
59
9.5
+3.5
33
6:50
7
39
14
56
62
9.1
+4.5
36
6:26
10
40
15
57
75
9.0
+5.0
37
6:20
11
42
16
56
73
8.7
+6.0
38
6:08
11
44
17
55
66
8.7
+7.0
41
6:06
13
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Record your progress over the next 6 weeks. Week 1
Week 2
Week 3
Curl-ups Partial Curl-ups Shuttle Run V-Sit Reach Sit & Reach Mile Run Pull Ups Rt. Angle Push Ups
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Week 4
Week 5
Week 6
Scout Fitness Badges During the time period you are working on the ScoutFiT program, complete and earn one of the following ageappropriate Scouting program awards listed below.
Cub Scout Sports Program (Belt Loops): The Cub Scout Sports program us a supplemental enrichment program that complements the existing Cub Scout program. The Sports activities allow boys to learn new techniques, increase skills, develop sportsmanship and have fun. Boys participating in the program will be recognized for enjoying teamwork, developing physical fitness, and discovering and building new talents. The Sports program encourages a boy to do his best. Baseball Ice Skating Softball Basketball Physical Fitness Swimming Bicycling Roller Skating Tennis Flag Football Snow Ski & Board Sports Ultimate Gymnastics Soccer Volleyball
Webelos Activity Pins: Webelos activity pins require a greater effort and age-appropriate requirements for 4th and 5th grade boys toward earning the Webelos rank and Arrow of Light award. Webelos may choose to earn one of these activity pins instead of a belt loop from the Cub Scout Sports program: Aquanaut Athlete Fitness Sportsman
Boy Scout Merit Badges: Boy Scouting provides a series of surmountable obstacles and steps in overcoming them through the advancement method. The Boy Scout plans his advancement and progresses at his own pace as he meets each challenge. The Boy Scout is rewarded for each achievement, which helps him gain self-confidence. The steps in the advancement system help a Boy Scout grow in self-reliance and in the ability to help others. These merit badges will help you continue on your wellness and fitness trail: Athletics Cycling Skating Backpacking Hiking Sports Climbing Personal Fitness Swimming Cooking Safety Water Sports
Venturing: Venturing provides positive experiences to help young people mature and to prepare them to become responsible and caring adults. Venturing provides skills needed for young adults to experience a fun program full of adventure and challenges and to take advantage of opportunities to advance their skills and knowledge in the areas of high adventure and sports, just to name a few. A variety of awards are available to Venturers who accomplish specific achievements. Wellness and fitness related awards include: Ranger Award Bronze Award – Sports Quest Award (Any 2 of the 18 electives)
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Resources Below is a list of websites that may be beneficial to you while participating and after completing this program. Take advantage of these great websites to help you make healthy choices for healthy living. Visit ScoutFiT.org for additional and updated resources.
mypyramid.gov Inside the Pyramid learn about each food group and find lots of tips for healthy eating.
PresidentsChallenge.org A free motivational physical activity and fitness awards program that offers all Americans, ages 6 and above, with an opportunity to ear presidential recognition as they strive to get and stay physically fit and active. The site includes award information, activity logs, and applications. You may apply for a President’s Physical Fitness Award by completing their order form. The certificate, patch and other items available for this award must be ordered and paid for separately by the qualifying individual or the Scout group.
GetFitTN.com BMI calculator, meal and fitness tracking, daily reminders, competitions and other resources.
cdc.gov/healthyliving Tons of information and research articles pertaining to making healthy choices for wellness and fitness.
bmi-calculator.net BMI and Waist-to-Hip ratio calculators
myfamilyhealth.com Connect with your relatives to record and track an accurate and up-to-date family health history while finding out which health conditions run in your family.
bam.gov This website provides information about fitness, food and nutrition, exercise, disease, and safety. Take a quiz, play a game, or create a fitness calendar.
exrx.net Fitness testing norms according to age for various exercises. BMI and WTH ratio calculators also available.
nutritiondata.com Nutrition facts calorie counter and calculator promotes healthy eating by telling you, in simple terms, what is good and bad about the foods you eat.
kidshealth.org/kid KidsHealth has doctor-approved articles, animations, games, and resources to help kids learn more about their bodies and stay healthy.
screentime.org Making screen-time-reduction a vital and integral part of all plans that improve health, education and wellness while building stronger families and communities.
gardeningwithkids.org Use gardening as a vehicle for encouraging children to make good food choices through experiential learning while building a love of nature. 26
ScoutFiT Assessment Chart & Award Application CONGRATULATIONS! Complete your initial and final evaluations and submit this form Please print all information Scout’s Name:
Age:
Male or Female (Circle One)
Pack or Troop or Crew (Circle One) #:
District:
Mail Address: State:
City:
Zip:
E-mail (self or parent): Leader’s Name: I recruited a non-Scout family member or friend to complete ScoutFiT with me. If yes, please check ALL that apply:
Sibling
Parent
Yes
Friend
Other
Did you participate in the Cleveland Family YMCA ScoutFiT cooperative program?
Yes
Date completed ScoutFiT program: ____/_____/20___ Health Assessments BMI – Body Mass Index (pg.) Waist to Hip Ration & Risk Category (pg.) Water Consumption Daily (pg.) Physical Assessments # of Steps Taken Daily (pg.) # Minutes of Daily Physical Activity (pg.) # Minutes of Sedentary Activities (pg.) Curl-Ups or Partial Curl-Ups Shuttle Run V-Sit Reach or Sit & Reach Mile Run Pull-Ups or Rt. Angle Push-Ups
At START of ScoutFiT % .
AFTER ScoutFiT % .
# Ounces of Water
At START of ScoutFiT
# Ounces of Water
AFTER ScoutFiT
# Steps in 1 Day
# Steps in 1 Day
# mins.
# mins.
# mins.
# mins.
# in 1 min.
# in 1 min.
# seconds
# seconds
+ ____ cm. :
+ ____ cm.
(min:sec)
:
Total #
Program Elements
Activity or Badge
Leader/Parent Initial When Completed
Participate in an outdoor Scout camp or activity Fill in your Family’s Health History chart (page 3) Complete your Activity & Exercise Log (page 8) Track your BMI each week throughout the program (page 9) Track your food choices (page 15) Track your Water Consumption (page 17) Earn a Presidential Physical Fitness Award (pages 21-24) Earn 1 Belt Loop, Activity Pin or Merit Badge (page 25) Please rate your ScoutFiT experience (check one)
Yes
Health information in the ScoutFiT program was beneficial to me I am now more aware of my health and physical activity needs I am eating more healthier food options now after ScoutFiT I am more physically fit after completing ScoutFiT 27
(min:sec)
Total #
No
Submitting Your ScoutFiT Award Application Upon completion of your ScoutFiT program, please complete all of the information on the ScoutFiT Award Application (facing page) and make sure to have your leader or parent initial that you have completed all of the qualifying achievements. You may fax or mail your completed application. Your recognition packet will include a ScoutFiT patch, certificate and $20 of ScoutFiT dollars that can be used for any camp or outdoor event conducted by the Cherokee Area Council or any of its districts. Your recognition packet will be mailed or delivered to your leader to present to you at an upcoming Pack, Troop or Crew meeting.
Send your completed Award Application to: Fax: (423) 899-4555 Or
ScoutFiT - BSA 6031 Lee Hwy Chattanooga, TN 37421
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