Event Description

This is a 90 day Merit Badge.  If you have not been recording your fitness activites, you will not be able to pass of this merit badge at Scout Expo. You must start this merit badge by Feb 20, 2010 to be able to complete it at Scout Expo.

In order to pass off this merit badge at Scout Expo and receive a signed Blue Card, you must print off the Merit Badge Worksheet for this Merit Badge and fill it out as completely as possible. Then fulfill the requirment(s) listed below that are in BOLD and bring some evidence that you have completed the requirements with you to Scout Expo.

 

Personal Fitness Requirements

If meeting any of the requirements for this merit badge is against the Scout's religious convictions, the requirement does not have to be done if the Scout's parents and the proper religious advisers state in writing that to do so would be against religious convictions. The Scout's parents must also accept full responsibility for anything that might happen because of this exemption.

  1. Do the following:
    a. Before completing requirements 2 through 9, have your health-care practitioner give you a physical examination, using the Scout medical examination form. Describe the examination. Tell what questions the doctor asked about your health. Tell what health or medical recommendations the doctor made and report what you have done in response to the recommendations. Explain the following:
    1. Why physical exams are important
    2. Why preventative habits are important in maintaining good health.
    3. Diseases that can be prevented and how.
    4. The seven warning signs of cancer.
    5. The youth risk factors that affect cardiovascular fitness in adulthood.
    b.tness means to you, including:
    a. Components of personal fitness
    b. Reasons for being fit in all components.
    c. What it means to be mentally healthy
    d. What it means to be physically healthy and fit.
    e. What it means to be socially healthy. Discuss your activity in the areas of healthy social fitness.
    f. What you can do to prevent social, emotional, or mental problems.
  2. With your counselor answer and discuss the following questions:
    a. Are you free from all curable diseases? Are you living in such a way that your risk of preventable diseases is minimized?
    b. Are you immunized and vaccinated according to the advice of your health-care provider?
    c. Do you understand the meaning of a nutritious diet and know why it is important for you? Does your diet include foods from all food groups?
    d. Are your body weight and composition what you would like them to be, and do you know how to modify them safely through exercise, diet, and behavior modificatall four components of physical fitness.
    d. How the components of personal fitness relate to the Scout Law and Scout Oath.
  3. Explain the following about nutrition:
    a. The importance of good nutrition
    b. What good nutrition means to you
    c. How good nutrition is related to the other components of personal fitness
    s, flexibility, muscular strength, and body composition tests as described in the Personal Fitness merit badge pamphlet. Record your results and identify those areas where you feel you need to improve.
    AEROBIC FITNESS TEST
    Record your performance on one of the following tests:
    a. Run/walk as far as you can in nine minutes.
    b. Run/walk one mile as fast as you can.
    FLEXIBILITY TEST
    Using a sit-and-reach box constructed according to specifications in the Personal Fitness merit badge pamphlet, make four repetitions and record the fourth reach. This last reach must be held steady for 15 seconds to qualify. (Remember to keep your knees down.)
    STRENGTH TESTS
    Record your performance on all three tests.
    a. Sit-ups. Record the number of sit-ups done correctly in 60 seconds. The sit-ups must be done in the form explained and illustrated in the Personal Fitness merit badge pamphlet.
    b. Pull-ups. Record the total number of pull-ups completed correctly in 60 seconds. Be consistent with the procedures presented in the Personal Fitness merit badge pamphlet.
    c. Push-ups. Record the total number of push-ups completed correctly in 60 seconds. Be consistent with the procedures presented in the Personal Fitness merit badge pamphlet.
    BODY COMPOSITION TEST
    Have your parent, counselor, or other adult take and record the following measurements:
    a. Circumference of the right upper arm, midway between the shoulder and the elbow c. Chest, by placing the tape under the arms and around the chest and back at the nipple line after breath expiration.
    d. Abdomen circumference at the navel level (relaxed).
    e. Circumference of the right thigh, midway between the hip and knee, and not flexed.
    If possible, have the same person take the measurements whenever you are ready to be remeasured to chart your progress.
  4. Outline a comprehensive 12-week physical fitness program using the results of your fitness tests. Be sure your program incorporates the endurance, intensity, and warm-up guidelines discussed in the Personal Fitness merit badge pamphlet. Before beginning your exercises, have the program approved by your counselor and parents.
  5. Complete the physical fitn measurements. Discuss the meaning and benefit of your experience, and describe your long-term plans regarding your personal fitness.
  6. Find out about three career opportunities in personal fitness. Pick one and find out the education, training, and experience required for these professions. Discuss what you learned with your counselor, and explain why this profession might interest you.