Investiture Achievement/Explorer/Health and Fitness

Standard Level

Requirement 1

Learn the value of exercise, fresh air & sunshine by: a. Giving two reasons why physical fitness is important. b. Explain the relationship between proper diet, exercise, and weight control. c. Explain the benefits of fresh air and sunshine. (a & b fulfill requirement #7 of the Christian Grooming and Manners Honor)

a and b Exercise keeps your organs functioning properly, avoiding blockages and poor circulation. A healthy diet is also important for weight control. Excessive weight causes disease.

On average, the number of calories you consume should equal the number of calories you burn. Calories enter the body through the things we eat and drink - in other words, from the diet. Calories are burned by physical activity. The more physically active you are, the more calories you will burn.

If you consume more calories than you burn, you will gain weight. If you burn more calories than you consume, you will lose weight. If you caloric intake equals your caloric expenditure, you will maintain your current weight. This applies no matter what you weight is. There is no weight beyond which a person cannot get any heavier (unless the excess weight results in death, as it often does).

c

The majority of Americans spend 90 percent of their time indoors and according to the Environmental Protection Agency, indoor air is twice as polluted as outdoor air. By just getting outside for 15 minutes a day, you will decrease your stress level, clear your mind and have a more positive attitude.

Every system in our bodies is dependent on oxygen, and fresh air is the easiest way to get it. Also, a sensible amount of sun exposure plays a significant role in nourishing and energizing the human body.

Actual Health Benefits of fresh air and sunshine include:

• Boost the immune system
• Lower cholesterol
• Increase metabolism
• Improves blood pressure
• Improves blood sugar
• Aids in weight loss
• Better cardiovascular health
• Better liver function
• Better kidney function
• Improve digestion
• Stronger skeleton
• Reduce stress and anxiety
• Fight depression
• Releases endorphins
• Improves skin tone and texture
• Helps improve sleep

Requirement 2

Earn the Basic Rescue Honor.

Requirement 3

Complete the Basic Water Safety Honor OR Beginner Swimming Honor, if not previously earned.

See Basic Water Safety and Swimming - Beginner for the requirements, as well as instructions and tips for teaching these honors.

Wilderness Explorer

Requirement 4

Complete Explorer requirements.

Requirement 5

Use a fitness app, pedometer, or the exercise log provided to complete 10,000 steps or 30 minutes of exercise, 5 days a week for 6 weeks.

The President's Challenge Active Lifestyle Program is a program designed to bring a person's physical activity and dietary habits into a healthy balance. You can download a paper log here: PALA+ Paper Log

Patches for both PYFP and PALA+ can be ordered here: Active Lifestyle Awards Store

Certificate blanks can be found here: PALA+ Certificate

Live Healthy Bermuda is related to Live Healthy America. They sponsor a 10-week Wellness Challenge and other programs.

In Canada the http://www.participaction.com/ ParticipACTION Teen Challenge would be an appropriate program.

The President's Challenge offers several alternative programs. The Presidential Youth Fitness Program (which measures improvement for students in grades 4-12) or the President's Challenge Active Lifestyle Program (PALA+) which requires:

Kids and teens (that’s anyone between 6 and 17 years), your goals are:

Physical activity. You need to be active 60 minutes a day, at least 5 days a week, for 6 out of 8 weeks. As an alternative, you can count your daily activity steps using a pedometer (goal: 12,000).

Healthy eating. Each week, you’ll also focus on a healthy eating goal. There are eight to choose from, and each week you will add a new goal while continuing with your previous goals. By the end of the six weeks, you’ll be giving your body more of the good stuff it needs.

Adults (that’s anyone aged 18 and older), your goals are:

Physical activity. You need to be active 30 minutes a day, at least 5 days a week, for 6 out of 8 weeks. As an alternative, you can count your daily activity steps using a pedometer (goal: 8,500).

Healthy eating. Each week, you’ll also focus on a healthy eating goal. There are eight to choose from, and each week you will add a new goal while continuing with your previous goals. By the end of the six weeks, you’ll be giving your body more of the good stuff it needs.

Note that this is a Health and Fitness requirement for all advanced class levels, so it would be best to coordinate participation as a group.