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Personal Fitness Merit Badge

Components of

Personal Fitness
or Total Fitness
    

Social Fitness Mental & Emotional Fitness Spiritual aspects of Fitness Physical Health Physical Fitness

Personal Fitness Merit Badge


*Eagle required
     

 

Physical Examination Use Scout Medical Examination Form Describe Examination Tell what health questions were asked Tell what recommendations were made Report your response to those recommendations Dental Examination Complete comprehensive 12-wk fitness 12program Aerobic, Muscular, Flexibility, Body Composition, Record the results of each of these tests

Personal Fitness Merit Badge Requirements




Requirement 1: 1:


Before completing requirements 2 through 9, have your health-care practitioner give you a healththorough examination using the Scout medical examination form. Have a dental examination. Get a statement saying that your teeth have been checked and cared for.

Personal Fitness Merit Badge Requirements


(1) Why physical exams are important  Physicians monitor and keep record of your health  Check Medical History & growth patterns  Immunization record  Conditions needing treatment  Overall Health

Personal Fitness Merit Badge Requirements


(2) Importance of Preventative Habits


Daily habits may expose you to diseases Poor eating habits weaken your body Inactivity weakens muscles and bones Not dressing warmly in cold/wet weather

Be clean


Balanced & Nutritious Diet




Exercise Regularly


Dress Appropriately

Personal Fitness Merit Badge Requirements


(3) Diseases that can be prevented & how immunization by vaccines can prevent:
    

Diphtheria Pertussis Tetanus Meningitis Polio

Personal Fitness Merit Badge Requirements


Other Diseases to Avoid:
   

Rheumatic Fever AIDS Hepatitis STDs

Personal Fitness Merit Badge Requirements


(4) The 7 warning signs of cancer: 1. Appearance of any unusual lump 2. Unusual bleeding or discharge 3. Any change in a wart or mole 4. Chronic indigestion / difficulty swallowing 5. Change in bowel or bladder activity 6. Persistent cough or hoarseness 7. A sore that will not heal

Personal Fitness Merit Badge Requirements


(5) The youth risk factors that affect cardiovascular in
       

adulthood Obesity High blood pressure High cholesterol Diabetes Smoking Gender Lack of exercise Family history of heart disease

Personal Fitness Merit Badge Requirements




Requirement 2 a. f.  Explain to your merit badge counselor verbally or in writing what personal fitness 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  f.) What you can do to prevent social, emotional, or mental problems?


Components of

Personal Fitness
or Total Fitness


*Requirement 2. a. Social Fitness Mental & Emotional Fitness Spiritual aspects of Fitness Physical Health Physical Fitness

    

Reasons for being fit in all components.




*Requirement 2. b.

A balance of all the personal fitness components helps a person to function properly in any situation.

What it means to be mentally healthy.




*Requirement 2. c. Have a healthy mind (clean) Minimal anxiety, depression, and stress Ability to express your feelings Filled with meaningful experiences Healthy communication & relations

    

What it means to be physically healthy and fit.




*Requirement 2. d. Ability to do rigorous work without undue fatigue Have surplus energy to enjoy:
 

Recreational & Social Activities Emergencies

What it means to be socially healthy.




*Requirement 2. e. (first part) Living by the Scout Law Positive interactions with others Good communication & listening skills Helping others to confront problems Being of Service Practice Acceptance

     

What it means to be socially healthy.




*Requirement 2. e. (second part)


Discuss your activities in the areas of healthy social fitness.

  

Communicate with family & friends Build relationships Join organization, club, fellowship, sport

What you can do to prevent social, emotional, or mental problems?




*Requirement 2. f.

Keep relationships and communication open and healthy. Minimize causes of stress and anxiety (holding things in, bullying, over activity) Discuss problems with adults & counselors

Personal Fitness Merit Badge Requirements




Requirement 3 a.

k.

With your counselor answer and discuss the following questions:

a.) Are you free from all curable diseases?


 

Immunized and healthy Minimized risk factors (smoking, drinking, drugs)

Are you living in such a way that your risk of preventable diseases is minimized?
 

Abstain from questionable/promiscuous activity Be healthy

Personal Fitness Merit Badge Requirements


 

Requirement 3 continued b.) Are you immunized and vaccinated according to the advice of your health-care provider? healthGet physical once a year  Keep current medical records


c.) Do you understand the meaning of a nutritious diet and know why it is important for you?
Healthy foods  Low salt  Provides proper nutrients (proteins, fats, carbs, vitamins, minerals, water)


Personal Fitness Merit Badge Requirements




Requirement 3 continued c.) (continued)




Diet includes foods from all the food groups?  Grains, fruits, veggies, meats, dairy  Fats and sweets eat sparingly- empty calories sparingly-

d.) Are your body weight and composition you would like them to be and do you know how to modify it safely through exercise, and behavior modification?  Proportion of fat to muscle  Take body measurements  Check composition regularly

Personal Fitness Merit Badge Requirements




Requirement 3 continued e.) Do you carry out daily activities without noticeable effort? Take note of amount of activity before:
  

fatigue sets in energy reserve runs out length of time needed for recovery

Do you have extra energy for other activities?  Proper nutrition  Rest  Health and endurance

Personal Fitness Merit Badge Requirements




Requirement 3 continued:


f.) Are you free from habits relating to poor nutrition




Be aware of what goes into your body

and the use of alcohol,




Alters cognitive function, high in carbohydrates and sugar

tobacco,


Causes respiratory problems and lung failure

drugs,


Many side effects, possible overdose, impaired functioning

and other practices that could be harmful to health?




Promiscuous or questionable activity

Personal Fitness Merit Badge Requirements




Requirement 3 continued:


g.) Do you participate in a regular exercise program or recreational activities?




Sports, aerobic exercise

h.) Do you sleep well at night and wake up feeling

refreshed and energized for the new day?




Sleep well, breath easily, comfortable

i.) Are you actively involved in the religious organization of your choice, and do you participate in its youth activities?


Camps, missions, clubs, music, plays, art, service and community projects

Personal Fitness Merit Badge Requirements




Requirement 3 continued:

j.) Do you spend quality time with your family and friends in social and recreational activities?


Teamwork, social support, coordination skills

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


Get along with family, supportive, sincere, concerned, loving, live by Scout Law.

Personal Fitness Merit Badge Requirements




Requirement 4: Explain the following about physical fitness:




a.) The components of physical fitness.


   

Cardiovascular and pulmonary endurance. Muscular strength and endurance Flexibility Body composition

b.) Your weakest and strongest component of physical fitness.




Which of the 4 above?

Personal Fitness Merit Badge Requirements




Requirement 4:


c.) The need to have a balance in all four components of physical fitness.


Changes in industry & technology contribute to national physical fitness problem. Benefits include: weight control, less stress, strength, cardiovascular endurance, flexibility, body composition?

d.) How the components of personal fitness relate to the Scout Law & Scout Oath.
    

Loyal Clean Physically strong Mentally awake Morally straight

Values you practice as a scout, help to shape a life of virtue & self-reliance. self-

Personal Fitness Merit Badge Requirements




Requirement 5:


Explain the following about nutrition:




The importance of good nutrition.


   

Keeps body & mind functioning properly Endurance Strengthen immune system Stabilizes health

What good nutrition means.


   

Nourish body with proper nutrients Balance of food groups Sufficient caloric intake Minimize junk food, sweets, and empty calories

Personal Fitness Merit Badge Requirements




Requirement 5:

c.) How good nutrition is related to the other components of personal fitness.  Body must be healthy to tolerate strain:
   

Physically Emotionally Mentally Spiritually

d.) The three components of a sound weight (fat) control program:


  

Exercise Good nutrition Behavior modification

Personal Fitness Merit Badge Requirements


 

Requirement 6: Complete the aerobic fitness, 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.

Requirement 6 - continued
Aerobic Fitness - Choose either the nine minute run/walk for distance OR the one mile run/walk. 9-minute Run/Walk - You can run or walk. -or- 1-mile Run/Walk orNeed to improve?

Strength Record your performance on all three tests.


SitSit-ups in 60 sec. Arms crossed, knees bent, feet flat on the floor, have someone hold your feet down PushPush-Ups in 60 sec. Keep shoulders, hips, and legs in a straight line. Start flat on the ground. PullPull-Ups in 60 sec. Palms forward. Start with your arms fully extended and your feet a few inches above the ground. Pull up until your chin is on top of the bar and repeat.

Flexibility
Sit and Reach - Do four repetitions. Record the fourth reach after holding it for 15 seconds to qualify. Keep your knees down. You can tape a yardstick to the edge of a bench laid on its side with your feet placed flat on the seat panel. Tape down a yardstick so that the 9-inch mark is in line with the panel against 9which the feet are placed.

Body Composition
Right Arm Circumference Shoulder Circumference Chest Circumference Abdomen Circumference right upper arm, midway between the shoulder and the elbow, with the arm hanging naturally and not flexed. with arms hanging, place the tape two inches below the top of the shoulder and around the arms, chest, and back after breath expiration. Place the tape under the arms and around the chest and back at the nipple line after breath expiration. At navel level (relaxed).

Right Thigh Circumference Right thigh, midway between the hip and the knee, and not flexed.

What the Heck is Sit and Reach??

Personal Fitness Merit Badge Requirements




Requirement 7:


Outline a 12-week physical fitness program using 12the results of your physical fitness tests. Be sure your program incorporates the endurance, intensity, and warm-up guidelines discussed in warmthe Personal Fitness merit badge pamphlet. Before beginning your exercises, have the program approved by your counselor and parents. Alternatively, plan to participate in an organized sports program: soccer, swimming, crew, martial arts, basketball, football, track/cross-country etc. track/crossYou will still need to outline a physical fitness program.

Requirement 7 - continued


Components of a Physical Fitness Program:


    

WarmWarm-up (low intensity, stretching, light jog) Aerobic Exercises (short/full-speed exertion) (short/fullStrength Exercises (core, weights, sit-ups) sitFlexibility Exercises (stretch, slow motion) CoolCool-Down (walk, move continuously, slow)

Personal Fitness Merit Badge Requirements




Requirement 8:


Complete the physical fitness program you outlined in requirement 7 or participate in an organized sport. Keep a log of your fitness program activity (i.e., how long you exercised; how far you ran, swam, or biked; how many exercise repetitions you completed; your exercise heart rate; etc.). Repeat the aerobic fitness, muscular strength, and flexibility tests every two weeks and record your results (I view this as optional). optional). After the 12th week, repeat all four tests, record your results, and show improvement in each one (this is not optional). Compare and analyze optional). your pre-program and post-program body prepostcomposition measurements. (See Personal Fitness Pamphlet)

Personal Fitness Merit Badge Requirements




Requirement 9:


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.

One Last Thing There are no Easy Shortcuts!


The Dangers of Anabolic Steroids:
   

Emotional Changes (rage, depression) Testicular damage and sterility Liver damage Skin disease/acne

How to Contact Me
Ray Archer
(Personal Fitness Merit Badge Counselor) Boy Scout Troop 2
  

Newhall, CA

rarcher@hartdistrict.org (661) 257-7707 (home) 257(661) 644-6746 (cell) 644-