Personal Fitness

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Requirements:

If meeting any of the requirements for this merit badge is
against the Scout's religious convictions, it does not have
to be done if the boy's parents and proper church officials
state in writing that:
      (a) To do so would be against religious convictions.
      (b) The parents accept full responsibility for anything
          that might happen because of such exemption. They
          release the Boy Scouts of America from any
          responsibility.
1.    (a) Before you try to meet any other requirements, have
          your physician give you a thorough health
          examination.  He or she is to use the Scout medical
          examination form.  Describe the examination. Tell
          what questions you asked about your health. Tell
          what recommendations your doctor made.  Report what
          you have done about them.  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.
      (b) Have an examination made by your dentist. Get a
          statement saying that your teeth have been checked
          and cared for. Tell how you care for your teeth.
2.   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 is means to be mentally healthy
      (d) What it means to be physically healthy and fit.
      (e) What it means to be socially healthy.  Discuss
          several healthy social traits.
      (f) What can you do to prevent social, emotional, or
          mental problems.
3.    From the PERSONAL FITNESS merit badge pamphlet, answer
      the questions titled "Evaluating Your Personal Fitness"
      and list several signs of poor personal fitness. Describe
      your activity in the eight areas listed.
4.    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 family and school physicians?
      (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 the food groups?
      (d) Is you body weight and composition what you would
          like it to be and do you know how to modify it
          safely through exercise, diet, and behavior
          modification?
      (e) Do you carry out daily activities without noticeable
          effort?  Do you have extra energy for other
          activities?
      (f) Are you free from habits relating to nutrition and
          the use of alcohol, tobacco, drugs, and other
          practices that could be harmful to your health?
      (g) Do you participate in a regular exercise program or
          recreational activities?
      (h) Do you sleep well at night and wake up feeling
          refreshed and energized for the new day?
      (i) Are you actively involved in the religious
          organization of your choice and do you participate
          in their youth activities?
      (j) Do you spend quality time with your family and
          friends in social and recreation activities?
      (k) Do you support family activities  and efforts to
          maintain a good home life?
5.    Explain the following about physical fitness:
      (a) The components of physical fitness
      (b) Your weakest and strongest component of physical
          fitness
      (c) The need to have a balance in all four components of
          personal fitness relate to the Scout Laws and Scout
          Oath
6.    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
      (d) The three components of a sound weight (fat) control
          program.
7.    From the PERSONAL FITNESS merit badge pamphlet, perform
      the physical fitness test (chapter 8) with your patrol
      leader, Scoutmaster, parent, or adviser before doing the
      next two requirements. Be evaluated above the 50th
      percentile in the aerobic endurance test, flexibility
      test, and muscular strength test.
                    AEROBIC ENDURANCE TEST
      There are several tests that can used. They are the 9 or 12
      minute run and the 1 or 1+ mile run. In the timed run, the
      objective is to run as far as you can in the allotted time (9
      or 12 minutes).  In the distance run, the objective is to run
      the given distance (1 or 1+ miles) in the shortest time.
      Walking is permitted but the Scouts should not stop.  If they
      need to stop running, they should walk until they can
      continue to run.
                       FLEXIBILITY TEST
      By using the sit-and-reach test, boys should remove their
      shoes and sit down facing the sit-and-reach box with knees
      fully extended and flat on the floor and feet up against the
      end of the board. The arm are extended forward with the hands
      placed on top of each other with palms down. The boy bends at
      the hips and reaches forward along the measuring scale four
      times. Record the farthest reach.
                     MUSCULAR STRENGTH TEST
      Using timed sit-ups, the boy lies on his back with knees
      flexed, feet on the floor, and heels 12 to 18 inches from the
      buttocks. The arms are crossed on the chest with the hands on
      the opposite shoulders.  The feet are held by partners to
      keep them in touch with the floor.  The boy curls to the
      sitting position until the elbows touch the thighs. Arms must
      remain on the chest. The number of sit-ups that the boy can
      correctly do in 60 seconds is the score.
8.    Outline a 4-week physical fitness program using the
      results of your physical fitness tests.  Use the
      guidelines in chapter 8 to write your program. Use
      exercises to develop aerobic endurance, upper body
      muscular strength, and flexibility of the lower back and
      legs. Have the program approved by your Scoutmaster or
      adviser and your parents.
      (a) Fulfill requirement 1 for this merit badge
      (b) Complete one of the four aerobic endurance tests,
          the flexibility test, the muscular strength and
          endurance test, and the body composition
          measurements.
      (c) Fill in your results on the record sheet and chart
          your percentile ranks for each test (using the norms
          found in the appendix) on the progress chart.
      (d) Determine the types of exercises you want or need to
          do, the amount of time you have to exercise, and the
          equipment or facilities that are available for your
          use.
      (e) If muscular strength exercises are to be a part of
          your program, determine how many push-ups and pull-
          ups you can do.
      (f) Use the guidelines discussed in the text concerning
          cardiovascular endurance, flexibility, and muscular
          strength and endurance to determine the frequency,
          intensity, and duration of your exercises.
      (g) Write your exercise program out for each day of the
          week on a sheet of paper. Have it approved by your
          adviser or Scoutmaster and parents.
      (h) Retest yourself after 2 full weeks of exercising.
          Also retest for the number of pull-ups and push-ups
          you can do.  Record the results of this test on the
          record sheet and graph the percentile ranks on the
          progress chart.
      (i) Retest yourself after another 2 full weeks of 
          exercising and record your results on the record 
          sheet and progress chart.
9.    Carry out the physical fitness program you write in
      requirement 8. Keep a log of all your exercises (i.e. How
      long you exercised; how far you ran, swam, or biked; how
      many exercises you did; your exercise hear rate; etc.).
      Test yourself again after two weeks of exercise on the
      information sheets provided in the PHYSICAL FITNESS merit
      badge pamphlet. Compare improvements. Describe your
      experience.
10.   Describe your long-term plans regarding your personal
      fitness.