International Award Logbook

Bronze Award 2015

Name:
Homeroom:

Personal Details
Surname

First name
Date of birth
Place of birth
Identity Card Number
Home address

Mobile phone number

Personal email address
Emergency contact
name
Emergency contact
number
Dietary requirements
Allergies
Medical requirements

By the end of this award, I aim to have achieved:

1.

2.

3.

International Award
Guiding principles
Individual
Non-competitive
Achievable
Voluntary
Development
Balanced
Progressive
Inspiration
Persistence

Enjoyable

Individuals design their own programme, which

can
be
tailored
to
suit
their
personal
circumstances, choices and local provision.
The Award is a personal challenge and is not a
competition against others.
The Award is achievable by any individual who
chooses to take up the challenge, regardless of
ability, gender, background or location.
Individuals choose to do a programme and must
commit some of their free time to undertake
activities.
Participating in the award programme fosters
personal and social development.
The Award provides a balanced framework to
develop individuals mind, body and community
spirit by engaging them in a range of activities.
At each level of engagement, the Award demands
progressively more time, commitment and
responsibility from the participant.
The Award inspires individuals to exceed their
expectations.
The Award requires persistence and cannot be
completed with a short burst of enthusiasm.
Participants are encourages to continue with
activities and maintain their interest beyond the
programme requirements.
Participants and Leaders should find the Award
enjoyable, fulfilling and rewarding.

Service
Aim
To learn how to give useful service to others and their communities.
Ethos
Participants should undertake an activity in which they give service
to others and their community, and should learn and benefit from
undertaking this service. The focus of the activity is to provide
voluntary service to help create a caring and compassionate
community, as well as developing participants own skills.
Time requirements
A minimum time of 3 months, carrying out a minimum of 1 hour per
week over 12 weeks is required to complete this section.
Examples:

People in the community (visiting elderly, hospitals, care

homes)
Youth work (leader in a youth club, assist primary students)
Environmental service (conservation, caring for animals,
waste collection)
Charity work (fundraising, creating websites to support)
Emergency services (fire, coastguard, lifeguards)

Planning:

Date:
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Time:

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Reflection:

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Supervisor:

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Skills
Aim
To encourage the development of personal interests and practical
skills.
Ethos
This section should stimulate new interests or improve existing
ones. These interests are typically of a non-physically demanding
nature and may be hobbies, vocational or job-related skills, social or
individual activities, or cultural activities.
Time requirements
A minimum time of 3 months, carrying out a minimum of 1 hour per
week over 12 weeks is required to complete this section.
Examples:

Music (play an instrument, music theory, singing)

Sports related (officiating, maintain equipment/grounds)
Arts and crafts (ceramics, drawing, painting, embroidery)
Nature and the environment (agriculture, astronomy, fishing,
gardening)
Communication (film making, sign language, journalism)
Games (snooker, card games, chess)
Life skills (health awareness, entrepreneurship)
Technical and vocational skills (mechanics, cookery, fashion)
Performance skills (drama, circus skills)
Planning:

Date:
Description:

Time:

Location:

Reflection:

Target:

Supervisor:

Signature:

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Description:

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Physical Recreation
Aim
To encourage participation in physical recreation to help improve
performance, health and fitness.
Ethos
This section should encourage participants to improve their physical
performance through training and perseverance in their chosen
activity. It should be fun and enjoyable, regardless f physical ability.
Time requirements
A minimum time of 3 months, carrying out a minimum of 1 hour per
week over 12 weeks is required to complete this section.
Examples:

Ball sports (volley, net, basket, cricket, tennis, squash)

Athletics (running, jumping, throwing, biathlon, triathlon)
Water sports (canoeing, sailing, windsurfing, diving, rowing)
Winter sports (skiing, snowboarding, ice hockey)
Martial arts (karate, judo, fencing)
Animal sports (polo, horse riding)
Fitness activities (aerobics, running, walking)
Adventure sports (climbing, hiking, kite surfing)
Miscellaneous (dance, gym, cycling, orienteering)

Planning:

Date:
Description:

Time:

Location:

Reflection:

Target:

Supervisor:

Signature:

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Additional skill/service/physical recreation

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Additional skill/service/physical recreation

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Supervisor:
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Additional skill/service/physical recreation

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Fitness Training
In order to prepare for the expedition phase of the International
Award, a training program needs to be designed to meet the
requirements of the journey. You will need to carry-out up to 5 hours
of endurance a day, with kit, for the duration of the expedition.
Phase 1
(Sept-Dec)
T1

T
2

Phase 2
(Jan-Mar)

Phase 3
(April-June)

Personal: Circuit Training

Twice a week.

Team
Q
TT
AE
Training
E
(TT)
IA Team: Fitness Training
T
Once a week.
4

IA Team: Fitness
Training
Once a week.

T
3

IA Team: Fitness Training

This will be conducted once a week during training sessions and will
consist of a variety of cardiovascular endurance, muscular
endurance and strength training as a team.
PE kit required for
every training session.
Personal: Circuit Training
Individuals will be required to carry out a designated circuit training
session in their own time. This will focus on developing core
strength, flexibility and working on specific muscle groups to ensure
students are prepared for the physical demands of the expedition
phase. Students are expected to obtain an adults signature upon
completion of each circuit session.
Team Training
Expedition teams will be selected during Phase 2. The team will
meet twice a week (for a minimum of 20 minutes) during Phase 3 to
carry out team-specific fitness training in order to prepare for the
expedition phase. Area of focus may include:

Cardiovascular endurance training: Fartlek (speed-play),

interval or continuous training through jogging, cycling or
swimming.
Strength training: circuit training specific to the teams
individual needs.
Cross/generic training: using a variety of games activities to
develop specific muscle groups alongside teamwork.

Gym training: making use of a local gym to train on specific

machines (ensuring appropriate age-related areas are not
used).
Mountain fitness: developing endurance and strength through
carrying backpacks in local parks or gardens.
Circuit Training

To be completed twice a week during Phase 2, increasing either the

number of repetitions completed in the allocated time, or increasing
the time of each station (for example, increasing the time by 30
seconds for each set).
Instructions:

Complete each station of 30 seconds, without a rest in

between.
After completing one whole set (all six stations), take a 2
minute rest.
Complete a second set, completing 30 seconds on each
station.
Record how many repetitions you managed in the 30 seconds.

Activity
Station
1. Step ups

W/C 4th Jan W/C 11th Jan W/C 18th Jan W/C 25th Jan
Set 1 Set 2 Set 1 Set 2 Set 1 Set 2 Set 1 Set 2

2. Press ups
3. Sit ups
4. Squats
5. Plank
6. Fishes

Activity
Station
1. Step ups
2. Press ups
3. Sit ups

W/C 1st Feb

W/C 8th Feb

W/C 15th
W/C 22nd
Feb
Feb
Set 1 Set 2 Set 1 Set 2 Set 1 Set 2 Set 1 Set 2

4. Squats
5. Plank
6. Fishes

Instructions:

Increase the time of each station to 45 seconds.

Continue with only a 2 minute rest between sets.
Add one extra station suited to your needs.

Activity
Station

W/C 29th
W/C 7th Mar
W/C 14th
W/C 21st
Feb
Mar
Mar
Set 1 Set 2 Set 1 Set 2 Set 1 Set 2 Set 1 Set 2

1. Step ups
2. Press ups
3. Sit ups
4. Squats
5. Plank
6. Fishes

Instructions:

Increase the time of each station to 1 minute.

Continue with only a 2 minute rest between sets.
Add a second additional station suited to your needs.

Activity
Station
1. Step ups
2. Press ups
3. Sit ups

W/C 28th
W/C 4th
W/C 11th
W/C 18th
Mar
April
April
April
Set 1 Set 2 Set 1 Set 2 Set 1 Set 2 Set 1 Set 2

4. Squats
5. Plank
6. Fishes

Team Fitness Training

Team:

_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
Week 1:

Week 2:

Week 3:

Week 4:

Week 5:

Week 6:

Week 7:

Week 8:
Fitness Testing
Four fitness tests will be conducted throughout the training year, to
view individual progress. This is not a competition; it is personal to
you and will enable you to view your training development.
1

MSFT
Male
L12 S7
L11 S2
L8 S9

Elite
Above Average
Average
1

Female
L10 S9
L9 S1
L6 S7
2

Cooper
Run
(12 mins)
Male
>2800m
2500-2800m
2300-2499m

Elite
Above Average
Average
1

Female
>2100m
2000-2100m
1700-1999m
3

Press Up
Test
(2 mins)
Male
>45
35-44
20-34

Elite
Above Average
Average
1
Sit Up Test
(30 secs)

Female
>34
17-33
6-16
2

Elite
Above Average
Average

Male
>30
26-30
20-25

Female
>25
21-25
15-20

Expedition Training
Prior to attending the Qualifying Expedition, you must have met the
following minimum knowledge criteria:
First Aid and emergency procedures:
Date:
- Personal first aid kit
- Blisters
- Heat-induced injuries and illness

- Cold-induced injuries and illness

- Emergency procedures

Awareness of risk and health and safety issues:

- Expedition safety

- Road awareness

- Weather

Navigation and route planning:

- Basic map work

- Grid references

- Compass work
- Micro navigation

- Route cards
- Digital mapping and GPS

Campcraft, equipment and hygiene:

- Expedition clothing
- Emergency equipment

- Personal equipment
- Team equipment

- Camping
- Hut etiquette
- Stoves and cooking
- Expedition meals

Countryside code and environmental concerns:

Countryside code

Local laws and concerns

DofE environmental impact policy

Observation and recording:

- Investigation methods

- Research principles

Fitness:
- Meet the minimum criteria