Personal Fitness Merit Badgenwscouter.com/MeritBadges/PPT/MeritBadge-PersonalFitness.pdfVersion 27 Apr 2019 Personal Fitness Merit Badge Index 1. Requirements 2. Intro 3. Health 4

Version 27 Apr 2019

Personal FitnessMerit Badge

Version 1 July 2020

Version 27 Apr 2019

Personal Fitness Merit Badge Index

1. Requirements2. Intro3. Health4. Nutrition5. Healthy Living6. Physical Fitness

7. Physical Fitness Program8. Fitness Careers9. Final Thoughts 10.Homework11.Instructor’s Corner

Copyright Notice

This presentation is protected by US and International copyright laws. Reproduction and distribution of this presentation without written permission of the sponsor is prohibited.

© 2020

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Copyright Notice

Do NOT post or upload copies of this presentation on the WEB!

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Disclaimer5

Obligatory DisclaimerMastering Personal Fitness has inherent risks associated with it.

This information was NOT put together by anAthletic Trainer or Nutritionist!

Information found within this document was intended to be used only to help scouts achieve their Personal Fitness Merit Badge and nothing more.

Version 27 Apr 2019

Personal Fitness Merit BadgeRequirements

Requirements

Requirements• Personal Management Merit Badge requirements are taken from:

2019 Scouts BSA™ Requirements Book

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RequirementsRequirements1. 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. Explain the following:1. Why physical exams are important2. Why preventive habits (such as exercising regularly) are important in

maintaining good health, and how the use of tobacco products, alcohol, and other harmful substances can negatively affect our personal fitness

3. Diseases that can be prevented and how4. The seven warning signs of cancer5. The youth risk factors that affect cardiovascular health in adulthood.

b. Have a dental examination . Get a statement saying that your teeth have been checked and cared for. Tell how to care for your teeth.

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RequirementsRequirements2.Explain to your merit badge counselor verbally or in writing what personal fitness

means to you, including:a. Reasons for being mentally, physically, socially, and spiritually fitb. What it means to be mentally healthyc. What it means to be physically healthyd. What it means to be socially healthy

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RequirementsRequirements3. With your counselor, answer and discuss the following questions:

a. 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 healthcare

provider and the direction of your parent(s)/guardian(s)?c. Are you free from habits relating to poor nutrition and the use of alcohol,

tobacco, drugs, and other practices that could be harmful to your health?d. What are the advantages to getting a full night’s sleep?e. Define a nutritious, balanced diet and why it is important.f. Do you participate in a regular exercise program or recreational activities?g. What are you doing to demonstrate your duty to God?h. Do you spend quality time with your family and friends in social and recreational

activities?i. Do you support family activities and efforts to maintain a good home life?

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RequirementsRequirements4. Explain the following about physical fitness:

a. The areas of physical fitnessb. Your weakest and strongest area of physical fitnessc. The need to have a balance in the four areas of physical fitnessd. How a program like ScoutStrong can lead to lifelong healthful habitse. How the areas of personal fitness relate to the Scout Law and Scout Oath

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RequirementsRequirements5. Explain the following:

a. The importance of good nutritionb. What good nutrition means to youc. How good nutrition is related to the other components of personal fitnessd. How to maintain a healthy weight

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RequirementsRequirements6. Before doing requirements 7 and 8, do the following:

a. Complete the aerobic fitness, flexibility, and muscular strength tests, as described in the Personal Fitness merit badge pamphlet. Record your results and identify those areas where you feel you need to improve.

b. Keep track of what you eat and drink for three days. Identify three healthy eating goals you want to work on.

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RequirementsRequirements7. 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.

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RequirementsRequirements8. Complete the physical fitness program you outlined in requirement 7. Keep a log of

your fitness program activity (how long you exercised; how far you ran, swam, or biked; how many exercise repetitions you completed; your exercise heart rate; etc.). Keep a log of your weekly healthy eating goals. Repeat the aerobic fitness, muscular strength, and flexibility tests every four weeks and record your results. After the 12th week, repeat all of the required activities in each of the three test categories, record your results, and show improvement in each one. Discuss how well you met your healthy eating goals over these 12 weeks. Discuss the meaning and benefit of your experience, and describe your long-term plans regarding your personal fitness.

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RequirementsRequirements9. Find out about three career opportunities in personal fitness. Pick one and find out

the education, training, and experience required for this profession. Discuss what you learned with your counselor, and explain why this profession might interest you.

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RequirementsRequirements - Physical Fitness Tests specified for requirements 6 and 8 are as follows:

Aerobic Fitness TestRecord your performance on one of the following tests:

• Run/walk as far as you can as fast as you can in nine minutesOR

• Run/walk one mile as fast as you can

Click here to see the test procedures presented in the merit badge pamphlet.

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http://www.usscouts.org/mb/patch/strength_tests.jpg


Flexibility TestUsing a sit-and-reach box constructed according to specifications in this 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.)


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Strength TestsYou must do the sit-ups exercise and one other (either push-ups or pull-ups). You may also do all three for extra experience and benefit.

• 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 merit badge pamphlet.

• Pull-ups. Record the total number of pull-ups completed correctly in 60 seconds. Be consistent with the procedures presented in the merit badge pamphlet.

• Push-ups. Record the total number of push-ups completed correctly in 60 seconds. Be consistent with the procedures presented in the merit badge pamphlet.


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Sit and Reach Box for the Flexibility Test:To see instructions for building the Sit and Reach Box, Click here.

The illustration shows dimensions for constructing the reach box in inches, while the requirement table in the pamphlet stipulates measuring the Scout's reach in centimeters (cm). Either attach a tape measure calibrated in both inches and cm to the top panel, or mark the top panel in cm. The measuring scale should extend from 0 at the front edge of top panel to 53 cm at a point 0.34 cm before the back edge. That should place the 23 cm point 0.14 cm behind the face of the foot panel.

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http://www.usscouts.org/mb/patch/reachbox.gif

Version 27 Apr 2019

Personal Fitness Merit BadgeIntro

Personal Fitness Merit Badge Intro

Needed for Course• Merit Badge Blue Card filled out and signed by your Scoutmaster

o or other virtual agreement

• Personal Management Merit Badge Pamphlet

• Scout Uniform

• A positive Scouting focus and attitude

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Virtual Meetings• Use your REAL Name and Troop Number if you want credit

This is how we take attendance

• MUTE yourself unless speaking to the group

• Please turn your video on so we can see you

• No Chat SPAMMING

• If you need to go pee, go

• If something isn’t working, please let us know!

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Homework

Knowing is not enough, we must apply.

Willing is not enough, we must do.

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Bruce Lee


Homework

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Why is this an Eagle Required Merit Badge • I thought scouts was about camping and silly skits

• Waz up?

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Intro• Fitness is a core part of the scouting program

• Fitness effect how you preform on hike, in a classroom and under stress

• Personal Fitness may be the most important aspect of scouting

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Version 27 Apr 2019

Personal Fitness Merit BadgeHealth

Health

Requirement 11. 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. Explain the following:1. Why physical exams are important2. Why preventive habits (such as exercising regularly) are important in

maintaining good health, and how the use of tobacco products, alcohol, and other harmful substances can negatively affect our personal fitness

3. Diseases that can be prevented and how4. The seven warning signs of cancer5. The youth risk factors that affect cardiovascular health in adulthood.

b. Have a dental examination . Get a statement saying that your teeth have been checked and cared for. Tell how to care for your teeth.

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Health

Requirement 1 – Physical and Dental Exam

Before Starting this Merit Badge you must complete:• Physical Examination with completion of form 680-001_ABC.pdf• Dental Examination

The first step in maintaining or improving one’s health is undergoing evaluation by health professionals

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https://filestore.scouting.org/filestore/HealthSafety/pdf/680-001_ABC.pdf

Health

Requirement 1a1 – Why Physical Exam Important Why physical exams are important?

Health examinations are required to evaluate for health concerns you may not be aware of:• Heart problems• Joint problems• Growth and development disorders• Patient Education • Preventative health maintenance

Health issues that are identified early can often be treated

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Health32

who.int/childgrowth/standards/chts_lhfa_boys_p/en/

https://www.who.int/childgrowth/standards/chts_lhfa_boys_p/en/

Health

Requirement 1a2 – Preventative Habits - Exercising1a2 Why preventive habits (such as exercising regularly) are important

Obesity greatly increases risk of• Low self esteem• Depression• High blood pressure• High cholesterol levels• Diabetes

Childhood obesity leads to adult obesity

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Health


Obesity increases risk of death from heart disease significantly

Heart disease is responsible for around 647,000 deaths a year

Not exercising regularly makes you twice as likely to get heart disease

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www.cdc.gov/heartdisease/facts.htm

https://www.cdc.gov/heartdisease/facts.htm

Health


Good habits such as exercising:• Reduces risk of heart disease• Reduces risk of obesity• Reduces risk of diabetes• Makes you feel and perform better

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www.cdc.gov/physicalactivity/index.html

https://www.cdc.gov/physicalactivity/index.html

Health


Per the CDC, children and adolescents ages 6 through 17 years should do• 1 hour or more of moderate-to-vigorous aerobic activity per day• Bone strengthening activities (like running or jumping) 3 days/week• Muscle building activities (like climbing or doing push-ups) 3 days/week

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www.cdc.gov/physicalactivity/index.html

https://www.cdc.gov/physicalactivity/basics/children/index.htm

https://www.cdc.gov/physicalactivity/index.html

Health

Requirement 1a2 – Bad Habits - Smoking1a2 how the use of tobacco products, alcohol, and other harmful substances can negatively affect our personal fitness

Smoking triples risk of developing cardiovascular disease• Heart disease• Stroke

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Health


Smoking increases risk of many cancers:• Mouth• Larynx• Lungs• Kidneys• Leukemia • Many others

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Health


Stopping can be extremely difficult• Nicotine is a highly addictive drug• Stopping can lead to painful withdrawals

Best never to start tobacco use in the first place

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Health

Requirement 1a2 – Bad Habits – Alcohol 1a2 how the use of tobacco products, alcohol, and other harmful substances can negatively affect our personal fitness

Alcohol is a powerful depressant and impairs:• Judgement• Reflexes and coordination• Vision • Hearing

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Health


Alcohol + Driving = Death

Leading cause of death in 15-20-year-olds are traffic crashes

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Health


Alcohol use among youth associated with:• Depression and suicide• Cirrhosis of liver• Pancreatitis• Stroke• Some cancers

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Health

Requirement 1a2 – Bad Habits – Steroids 1a2 how the use of tobacco products, alcohol, and other harmful substances can negatively affect our personal fitness

Steroids mimic testosterone• Disrupts natural hormone balance – may halt bone growth• Acne• Bloating• Rapid weight gain• Weakened tendons• Blood-clotting disorders• Liver damage• Heart attack and stroke

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Damage often irreversible

Health

Requirement 1a2 – Bad Habits – Amphetamines 1a2 how the use of tobacco products, alcohol, and other harmful substances can negatively affect our personal fitness

Amphetamines are “uppers”• Highly addictive • Feeling of power and assertiveness• Impair judgement • Distorts view of reality

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Health


Amphetamines have significant health risk• Can cause life-threatening weight loss• Damage to blood vessels

o Strokeso Hear attacks

• Nerve damage

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Health


Amphetamines have significant neurological problems• Uncontrollable and abnormal movement of the face and jaw• Convulsions• Hallucinations• Mental disorders

o Paranoiao Delusionso Similar to schizophrenia

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Health

Requirement 1a2 – Bad Habits – Other Drugs 1a2 how the use of tobacco products, alcohol, and other harmful substances can negatively affect our personal fitness

Other illicit drugs are all bad• Cocaine• Crack • Heroin• Inhalants• LSD• Marijuana

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Significant health concerns:• Addiction• Brain damage• Heart attack• Poverty

Health

Requirement 1a3 – Preventable Diseases1a3 Diseases that can be prevented and how

• Most disease can be prevented by good hygiene- individual and societalo Begin healthy habits early and continue practiceo Wash your handso Eat and drink hygienically

• Immunizationso Prevent outbreaks of many debilitating and deadly diseases

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49Recommended Child and Adolescent Immunization Schedule for ages 18 years or younger, United States, 2020

cdc.gov/vaccines/schedules/hcp/imz/child-adolescent.html

https://www.cdc.gov/vaccines/schedules/hcp/imz/child-adolescent.html

Health

Requirement 1a4 – Warning Signs of Cancer1a4 The seven warning signs of cancer

1. Change in bowel or bladder habits could be a sign of colorectal cancer.2. A score that does not heal on the skin or in the mouth could be a malignancy and

should be checked by a doctor.3. Unusual bleeding or discharge from the rectum or bladder could mean colorectal,

prostate, or bladder cancer.4. Thickening of the breast tissue or a new lump in the breast is a warning sign of

breast cancer. A lump in the testes could mean testicular cancer.5. Indigestion or trouble swallowing could be cancer of the mouth, throat,

esophagus, or stomach.6. Obvious changes to moles or warts could mean skin cancer.7. Nagging cough or hoarseness that persists for four to six weeks could be a sign of

lung or throat cancer.

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Health

Requirement 1a5 – Youth Risk Factors of CV Disease1a5 The youth risk factors that affect cardiovascular health in adulthood.

• Obesity• Sex (Males are at higher risk)• High blood pressure• High blood cholesterol• Diabetes• Smoking• Lack of exercises• Family history of heart disease

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Health

Requirement 1b – Dental Health1b. Have a dental examination.

Get a statement saying that your teeth have been checked and cared for.

Tell how to care for your teeth.

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Health

Requirement 2 – What is Health?2. Explain to your merit badge counselor verbally or in writing what

personal fitness means to you, including:a.Reasons for being mentally, physically, socially, and spiritually fitb.What it means to be mentally healthyc. What it means to be physically healthyd.What it means to be socially healthy

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Health

Requirement 2a – What is Health?2a. Reasons for being mentally, physically, socially, and spiritually fit

All elements of personal fitness work together, interacting and influencing one another. If you are strong in body but weak in spirit, your overall level of personal fitness will drop.

Just as a high level of fitness in one area will boost another area, a low level of fitness in on element will limit your accomplishments in the other elements.

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Health

Requirement 2b – What is Health?2b. What it means to be mentally healthy

Mental health is a combination of • Mental willpower and alertness• Emotional balance• Social skills

These are all interconnected

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Health

Requirement 2b – What is Health?2b. What it means to be mentally healthy - Emotional Fitness

Emotional well being is tied to • Exercises • Diet • Sleep • Family life• Religious involvement• Physical health

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Health


Everyone gets sad at times• Everyone worries a little• Some anxiety or depression is normal during major life events• We all have our ups and downs

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Health


Family is the primary way we stay emotionally healthy• Take care of each other• Spend “Quality Time” together• Learn to communicate

Every family is different and sometimes you need a little more help

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Health


If anxiety and worry interfere with:• School • Family• Friendships• Healthy social life

You should seek professional help

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Health

Requirement 2d – What is Health?2d. What it means to be socially healthy

We are social creatures and social health is important

Everyone needs someone to talk to about feelings, emotions and problems, as well as someone to have fun with.

Good friends share feeling and emotions with trust and confidence

Friends help you through both good and bad timesThey should be able to speak honestly to one another

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Health


Work on your social skillsLearn to be a listener to help others

You don’t have to agree with other people actions to accept them

People are people and each is an individual

Accept them for who they are

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Health


Peer pressure – affects us when we are young and when we are old

Your friends may not always make the best life decisionsYou can accept them without doing what they do

Don’t let peer pressure steer you into making poor decision:• Breaking the law• Doing drugs• Being dared to do something dangerous or stupid

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Health

Requirement 2a – What is Health?2a. Spiritually fit

A scout has a duty to god

This means something different for every scouts

Spiritual health is an important part of who you are

Don’t neglect this

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Health

Requirement 2c – What is Health?2c. What it means to be physically healthy

Physical health is health of your body:• Free of disease• Physically fit• Good nutrition

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Version 27 Apr 2019

Personal Fitness Merit BadgeNutrition

Nutrition

Requirement 3e – Nutrition – Nutrients 3e. Define a nutritious, balanced diet and why it is important.

Six basic nutrients:• Protein• Fat• Carbohydrates• Water• Vitamins• Minerals

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health.gov/sites/default/files/2019-09/2015-2020_Dietary_Guidelines.pdf

https://health.gov/sites/default/files/2019-09/2015-2020_Dietary_Guidelines.pdf

Nutrition

Requirement 3e – Nutrition – Nutrients – Protein 3e. Define a nutritious, balanced diet and why it is important.

Protein• Used in every cell for growth and repair• Needed to make antibodies that fight disease• Not stored in body

Found in • Meats• Eggs• Dairy • Plants such as beans

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Nutrition

Requirement 3e – Nutrition – Nutrients – Fat 3e. Define a nutritious, balanced diet and why it is important.

Fat• Vital nutrient• Used to build cell walls• High energy per weight• Easily stored for future use

Found in • Oils • Avocados • Meat

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Nutrition

Requirement 3e – Nutrition – Nutrients – Carbohydrates 3e. Define a nutritious, balanced diet and why it is important.

Carbohydrates• Sugars and starches• Main source of energy• Sweeteners are overused in American diet

Found in • Sugar• Cereals• Potatoes and corn

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Nutrition

Requirement 3e – Nutrition – Nutrients – Water 3e. Define a nutritious, balanced diet and why it is important.

Water• Essential for life • Body is made up of 60% water• Need about 8 glasses of water per day• Used to clear out waste via urine

Found in • Faucet in your home• Go drink some after class

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Nutrition

Requirement 3e – Nutrition – Nutrients – Vitamins 3e. Define a nutritious, balanced diet and why it is important.

Vitamins• Several vitamins needed for normal body function• Tissue healing • Blood clotting and production• Neurologic functions• Bone development

Found in • A balanced diet with meat and a mix of vegetables

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Nutrition

Requirement 3e – Nutrition – Nutrients – Minerals 3e. Define a nutritious, balanced diet and why it is important.

Minerals• Needed for many body functions• Calcium for bones• Iron for blood• Iodine for thyroid hormones• Many electrolytes • Generally excreted in urine

Found in • A balanced diet

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Nutrition

Requirement 3e – Nutrition – Food Groups 3e. Define a nutritious, balanced diet and why it is important.

Food Groups • Whole Grains• Vegetables and fruit group• Fish, poultry and eggs group• Red meat and butter group• Nuts and beans group• Dairy group• White rice, white bread, potatoes, pasta, and sweets group

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Nutrition

Requirement 3e – Nutrition – Food Groups – Grains3e. Define a nutritious, balanced diet and why it is important.

Whole Grains• Whole-wheat bread• Brown rice• Oatmeal• Whole-grain pastas• Cereals• Contain

o Mineralso Vitamins o Complex Carbohydrates

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May reduce the risk of developing diabetes

Nutrition

Requirement 3e – Nutrition – Food Groups – Veggies 3e. Define a nutritious, balanced diet and why it is important.

Vegetables and fruit group• Fresh, frozen, canned and dried• Many essential vitamins such as vitamin A and C

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Thought to reduce risk of certain cancers

Nutrition

Requirement 3e – Nutrition – Food Groups – White Meat 3e. Define a nutritious, balanced diet and why it is important.

Fish, poultry and eggs group• Most important source of protein• Fish reduces risk of heart disease• Chicken and turkey are low in saturated fats• Eggs whites are a great source of protein

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Nutrition

Requirement 3e – Nutrition – Food Groups – Red Meats 3e. Define a nutritious, balanced diet and why it is important.

Red meat and butter group• Source of protein• HIGH in saturated fats!• Eat sparingly• Consider replacing with fish or poultry several times a week

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Nutrition

Requirement 3e – Nutrition – Food Groups – Nuts 3e. Define a nutritious, balanced diet and why it is important.

Nuts and beans group• Source of protein • Also has fiber, vitamins and minerals • Many nuts contain healthy fats

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Nutrition

Requirement 3e – Nutrition – Food Groups – Dairy 3e. Define a nutritious, balanced diet and why it is important.

Dairy group• Milk• Cheeses• Yogurt• Puddings• Creamy soups• Ice cream• Provide calcium • Often fortified with vitamins A and D• Consider low fat options

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Nutrition

Requirement 3e – Nutrition – Food Groups – Carbs 3e. Define a nutritious, balanced diet and why it is important.

White rice, white bread, potatoes, pasta, and sweets group• Cause fast increases in blood sugar• Concern for increased risk of

o Weight gaino Diabeteso Heart disease

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81

1940s 2011Image: choosemyplate.gov/eathealthy/brief-history-usda-food-guides

https://www.choosemyplate.gov/eathealthy/brief-history-usda-food-guides

Health

Requirement 55. Explain the following:

a. The importance of good nutritionb. What good nutrition means to youc. How good nutrition is related to the other components of personal fitnessd. How to maintain a healthy weight

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Health

Requirement 5a – Nutrition 5a. The importance of good nutrition

Good nutrition is an important part of leading a healthy lifestyle.

Combined with physical activity, your diet can help you to reach and maintain a healthy weight, reduce your risk of chronic diseases (like heart disease and cancer), and promote your overall health.

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hhs.gov/fitness/eat-healthy/importance-of-good-nutrition/index.html

https://www.hhs.gov/fitness/eat-healthy/importance-of-good-nutrition/index.html

Health

Requirement 5b – Nutrition 5b. What good nutrition means to you

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Health

Requirement 5c – Nutrition 5c. How good nutrition is related to the other components of personal fitness

Nutrition plays an important part in all components of personal fitness• Proper nutrition needed for optimal performance• Poor choices in foods can lead to

o Lack of energyo Slow healing of injurieso Dehydrationo Excessive weight losso Build up of excess fat leading to obesity

• Many illness related to diet and nutrition o Diabeteso Heart diseaseo Nutritional deficit diseases

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Health

Requirement 5d – Nutrition 5d. How to maintain a healthy weight

Exercise and good nutrition are the key• Behavior modification• Eat a balanced diet

o Prioritize on high priority foods• Exercise regularly

o Builds muscular enduranceo Increase cardiovascular enduranceo Reduces excess body fat

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Version 27 Apr 2019

Personal Fitness Merit BadgeHealthy Living

Healthy Living

Requirement 3 – Healthy Living3. With your counselor, answer and discuss the following questions:

a. 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 healthcare

provider and the direction of your parent(s)/guardian(s)?c. Are you free from habits relating to poor nutrition and the use of alcohol,

tobacco, drugs, and other practices that could be harmful to your health?d. What are the advantages to getting a full night’s sleep?e. Define a nutritious, balanced diet and why it is important.f. Do you participate in a regular exercise program or recreational activities?g. What are you doing to demonstrate your duty to God?h. Do you spend quality time with your family and friends in social and recreational

activities?i. Do you support family activities and efforts to maintain a good home life?

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Healthy Living

Requirement 3a – Healthy Living3a. Are you living in such a way that your risk of preventable diseases is minimized?

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Healthy Living

Requirement 3b – Healthy Living3b. Are you immunized and vaccinated according to the advice of your healthcare provider and the direction of your parent(s)/guardian(s)?

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Healthy Living

Requirement 3c – Healthy Living3c. Are you free from habits relating to poor nutrition and the use of alcohol, tobacco, drugs, and other practices that could be harmful to your health?

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Healthy Living

Requirement 3d – Healthy Living3d. What are the advantages to getting a full night’s sleep?

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Healthy Living

Requirement 3f – Healthy Living3f. Do you participate in a regular exercise program or recreational activities?

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Healthy Living

Requirement 3g – Healthy Living3g. What are you doing to demonstrate your duty to God?

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Healthy Living

Requirement 3h – Healthy Living3h. Do you spend quality time with your family and friends in social and recreational activities?

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Healthy Living

Requirement 3i – Healthy Living3i. Do you support family activities and efforts to maintain a good home life?

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Version 27 Apr 2019

Personal Fitness Merit BadgePhysical Fitness

Health

Requirement 44. Explain the following about physical fitness:

a. The areas of physical fitnessb. Your weakest and strongest area of physical fitnessc. The need to have a balance in the four areas of physical fitnessd. How a program like ScoutStrong can lead to lifelong healthful habitse. How the areas of personal fitness relate to the Scout Law and Scout Oath

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Health

Requirement 4 – Physical Fitness4a. The areas of physical fitness

1. Cardiovascular and Pulmonary endurance2. Muscular strength and endurance3. Flexibility4. Body composition

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Health


Cardiovascular and Pulmonary endurance• Ability to maintain aerobic activity• Aerobic activity

o Involve large portion of the body’s muscle masso Continuouso Rhythmic

• Includes walking, running, biking and swimming• Exercises

o 30-60 minutes at a timeo 3-5 times a week

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Health


Muscular strength and endurance• Muscular strength

o Ability of muscles to contract and exert forceso Usually measured in amount of weight you can move

• Muscular enduranceo Ability to contract repeatedly or continuouslyo Hiking up a mountain with supplies requires muscle endurance

• Proper weight training also increases bone density• Can be done without weights

o Pushups, sit-ups, lunges, isometrics

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Health


Flexibility• A joint’s range of motion• More motion at joint = greater range of motion• Lower back and legs generally need the most attention

o Stiffness here often results in back pain• Do them right

o Important to work on flexibility AFTER warmupso Stretch and focus on relaxingo Avoid ballistic stretches o Hold at least 30 seconds and repeat 2-3 more times

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Health


Sit-and-Reach Device

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12”

12”

12”

12”

12”

9”

Health


Body composition • Ratio of estimated muscle vs fat• Generally given in percentage of fat• Often – height / weight tables are used

o Misleading • Tape measure can be used to measure

o Thighs, arms, abdomen, shoulders and chest• When controlling weight and reducing fat

o Low-intensity exercise for longer periods is bettero Slow process

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Health

Requirement 4 – Physical Fitness4b. Your weakest and strongest area of physical fitness

❑ Cardiovascular and Pulmonary endurance❑ Muscular strength and endurance❑ Flexibility ❑ Body composition

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Health

Requirement 4c – Physical Fitness4c. The need to have a balance in the four areas of physical fitness

Each of these components is important in life• Cardiovascular and Pulmonary endurance

o Important if you run after or away from somethingo Protects against diabetes, heart disease and stroke

• Muscular strength and enduranceo Both important for most physical tasks

• Flexibility o Reduces risk of injury

• Body composition o Lean mass preferred over fat for heath, fitness and cosmetics

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Health

Requirement 4d – Physical Fitness4d. How a program like ScoutStrong can lead to lifelong healthful habits

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“To carry out all the duties and work of a Scout properly, one has to be strong, healthy, and active.”

Robert Baden-Powellscouting.org/resources/scoutstrong

https://www.scouting.org/resources/scoutstrong/

Health

Requirement 4e – Physical Fitness4e. How the areas of personal fitness relate to the Scout Law and Scout Oath

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Version 27 Apr 2019

Personal Fitness Merit BadgePhysical Fitness Program

Physical Fitness Program

Requirement 66. Before doing requirements 7 and 8, do the following:

a. Complete the aerobic fitness, flexibility, and muscular strength tests, as described in the Personal Fitness merit badge pamphlet. Record your results and identify those areas where you feel you need to improve.

b. Keep track of what you eat and drink for three days. Identify three healthy eating goals you want to work on.

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Requirements - Physical Fitness Tests

Aerobic Fitness TestRecord your performance on one of the following tests:

• Run/walk as far as you can as fast as you can in nine minutesOR

• Run/walk one mile as fast as you can


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Flexibility TestUsing a sit-and-reach box constructed according to specifications in this 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.)


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Strength TestsYou must do the sit-ups exercise and one other (either push-ups or pull-ups). You may also do all three for extra experience and benefit.

• 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 merit badge pamphlet.

• Pull-ups. Record the total number of pull-ups completed correctly in 60 seconds. Be consistent with the procedures presented in the merit badge pamphlet.

• Push-ups. Record the total number of push-ups completed correctly in 60 seconds. Be consistent with the procedures presented in the merit badge pamphlet.


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Sit and Reach Box for the Flexibility Test:To see instructions for building the Sit and Reach Box, Click here.

The illustration shows dimensions for constructing the reach box in inches, while the requirement table in the pamphlet stipulates measuring the Scout's reach in centimeters (cm). Either attach a tape measure calibrated in both inches and cm to the top panel, or mark the top panel in cm. The measuring scale should extend from 0 at the front edge of top panel to 53 cm at a point 0.34 cm before the back edge. That should place the 23 cm point 0.14 cm behind the face of the foot panel.

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http://www.usscouts.org/mb/patch/reachbox.gif


Requirement 77. 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.

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Requirement 88. Complete the physical fitness program you outlined in requirement 7.

• Keep a log of your fitness program activity (how long you exercised; how far you ran, swam, or biked; how many exercise repetitions you completed; your exercise heart rate; etc.).

• Keep a log of your weekly healthy eating goals. • Repeat the aerobic fitness, muscular strength, and flexibility tests every four weeks

and record your results. • After the 12th week, repeat all of the required activities in each of the three test

categories, record your results, and show improvement in each one. Discuss how well you met your healthy eating goals over these 12 weeks.

• Discuss the meaning and benefit of your experience, and describe your long-term plans regarding your personal fitness.

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Example Program

Routine Components:• Warm-Up Routine• Aerobic Routine• Strength Routine• Flexibility Routine• Cool-Down

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Example Program

Warm-Up Routine – performed before each aerobic or strength routineDo one of the following:• Jog or run in place two to three minutes• Do an easy rope skip for one to two minutes• Walk briskly for three to five minutes• Swim an easy stroke at a slow speed for 100 yards

Do stretching exercises for three to five minutes

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Example Program

Aerobic Routine – 2-3 times per week• Alternate with strength routine• Adjust distance, reps, and rest intervals each week

1. Wind sprints:

2. Mid-distance workout (best time). Do ONE of the following:a. 600-yard run b. 400-yard swim

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Running Distance Reps Rest Time

Swimming Distance Reps Rest Time


Example Program

Strength Routine – 2-3 times per week• Adjust weights, reps and rest intervals each week• Weight lifting:

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Press wt Reps Sets Rest Time

Curls wt Reps Sets Rest Time

Bench wt Reps Sets Rest Time

Squat wt Reps Sets Rest Time


Example Program

Flexibility Routine – 5 times per week• Hamstring Stretch• Lower Trunk Rotations• Cats and camels

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Example Program

Cool-Down –after each aerobic or strength routine• 5 minutes “walk-and-talk” • Do not neglect the cool-down period, which helps prevent muscle

cramps after exercise and enhances the benefits of your physical fitness program.

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Make and Keep a Log

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Exercise Type S M T W T F S S M T W T F S S M T W T F S

Week 1 Week 2 Week 3

Version 27 Apr 2019

Personal Fitness Merit BadgeFitness Careers

Fitness CareersRequirement 99. Find out about three career opportunities in personal fitness.

Pick one and find out the education, training, and experience required for this profession.

Discuss what you learned with your counselor, and explain why this profession might interest you.

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Requirement 9

• Exercise Physiologist• Certified Athletic Trainers• Physical Therapists• Dietician or Nutritionist• Personal Trainer• Coaches and Scouts

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Requirement 9

Exercise Physiologist• Exercise physiologists

o Analyze patient's medical historyo Develop a tailored exercise and fitness regimen

• Help patients with o Heart disease o Diabeteso Pulmonary (lung) disease

• Work with amateur and professional athletes to boost performance

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explorehealthcareers.org/career/sports-medicine/exercise-physiologist

https://explorehealthcareers.org/career/sports-medicine/exercise-physiologist/


Requirement 9

Athletic Trainer• Works with other medical professionals such as sports med physicians • Job includes:

o Recognize and evaluate injurieso Apply protective devices such as tape, bandages, and braceso Provide first aid or emergency careo Develop and carry out rehabilitation programs for injured athleteso Develop injury prevention programs for athletics

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explorehealthcareers.org/career/sports-medicine/athletic-trainer/

https://explorehealthcareers.org/career/sports-medicine/athletic-trainer/


Requirement 9

Physical Therapist• Treat conditions:

o Limited ability to move o Limited ability to perform activities of daily living

• Goals:o Improves mobility o Reduce paino Reduce need for surgery and prescription drugs

• Teach exercises• Perform manual stretches and massage• Modalities

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explorehealthcareers.org/career/physical-therapy/physical-therapist/

https://explorehealthcareers.org/career/physical-therapy/physical-therapist/


Requirement 9

Dietitian Nutritionist• Experts on good nutrition and the food choices • Diet or eating management for diseases and chronic conditions• Design nutrition programs to

o Protect healtho Prevent allergic reactions o Alleviate the symptoms of many types of disease

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explorehealthcareers.org/career/nutrition-dietetics/dietitian-nutritionist/

https://explorehealthcareers.org/career/nutrition-dietetics/dietitian-nutritionist/

Fitness CareersRequirement 9Pick one and find out the education, training, and experience required for this

profession.

Discuss what you learned with your counselor, and explain why this profession might interest you.

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Version 27 Apr 2019

Final Thoughts

Merit Badge Requirement Checklist❑ Requirement 1-5 – Participate in class and fill out workbook❑ Requirement 6 – Personal fitness test❑ Requirement 7 – Outline a 12-week physical fitness program ❑ Requirement 8 – Complete program with log❑ Requirement 9 – Careers

Final Thoughts 133

Final Thoughts

I sat through this really long course, now what?• Consider this as just the beginning

o Personal Fitness is a vital life skill

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Final Thoughts

Knowing is not enough, we must apply.

Willing is not enough, we must do.

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Bruce Lee

Version 27 Apr 2019

Homework

Version 27 Apr 2019

Merit BadgeResources

Resources

Resources

The BSA Personal Fitness Merit Badge Pamphlet is an excellent starting resource.

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Version 27 Apr 2019

Instructor’s Corner

Instructor’s Corner

Thank You• Thank you for your willingness to teach Personal Fitness skills to scouts

• Your willingness to teach will enrich many lives

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Virtual CoursesPersonal Management is one of those courses that can more easily be performed virtually…with some homework

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Information for Applicant

• A merit badge application can be approved only

by a registered merit badge counselor.

• You must have a buddy with you (Scout

buddy system) at each meeting with the merit

badge counselor.

• Turn in your approved application to your unit

leader. You will be awarded the merit badge

emblem and certificate at a suitable occasion.

Information for Counselor

• Merit badge applications must be signed in

advance by the applicant’s unit leader.

• The Scout must have his buddy (Scout buddy

system) in attendance at all instructional sessions.

• You may not change any requirement, but you may

share your knowledge or experience that will make

the counseling more interesting and valuable.

APPLICATION FOR MERIT BADGE

Name

of No.

I have discussed this merit badge with

this scout and recommended at least one

merit badge counselor.

Date Signature of unit leader

Boy Scout Varsity Scout Venturer

Re

qu

ire

me

nt

No

. a

nd

le

tte

r

Da

te o

f

ap

pro

va

l

Co

un

se

lor

initia

l

Re

qu

ire

me

nt

No

. a

nd

le

tte

r

Da

te o

f

ap

pro

va

l

Co

un

se

lor

initia

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BOY SCOUTS OF AMERICA

Address

City

is a registered

Troop, team, crew, ship

District

Council

34130 2013 Printing

The applicant has personally appeared before me

and demonstrated to my satisfaction that he has

met all requirements for the (please print)

Merit Badge

Name of counselor

Address of counselor

City Zip code

Telephone number of counselor

Signature of counselor Date

Date Initials

Name

Completed on byDate

Merit Badge

Signature of counselor

Signature of unit leader

Applicant will turn in this portion to his unit

leader for record posting.

NOTE TO BOY SCOUT, VARSITY SCOUT,

OR VENTURER: Retain this copy for your

permanent records.

It is suggested that the counselor keep this

record in case any question is raised later in

regard to this award.

Applicant

Unit number

Merit Badge/ /

/ /Date completed

Remarks:

APPLICANT’S RECORD COUNSELOR’S RECORD

has given me his completed application for the

/ /

Checked and recorded:

Certificate and badge presentedDate

Troop

Team

Crew

Documents

Personal Fitness Merit Badgenwscouter.com/MeritBadges/PPT/MeritBadge-PersonalFitness.pdfVersion 27 Apr 2019 Personal Fitness Merit Badge Index 1. Requirements 2. Intro 3. Health 4