Personal Fitness Merit Badge Clinic

Our next merit badge clinic will be Personal Fitness Merit Badge to be held January 9, 2010 from 9:00am to Noon at the LDS Church building in Show Low, AZ. This merit badge is required for Eagle.

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. Have a dental examination. Get a statement saying that your teeth have been
checked and cared for. Tell how to 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 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.
3. 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
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 poor 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 its youth activities?
j. Do you spend quality time with your family and friends in social and
recreational activities?
k. Do you support family activities and efforts to maintain a good home life?
4. 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 physical fitness.
d. How the components of personal fitness relate to the Scout Law and Scout Oath.
5. 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.
6. Before doing requirements 7 and 8, 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.
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,
with the arm hanging naturally and not flexed.
b. Shoulders, with arms hanging by placing the tape two inches below the top of the
shoulders around the arms, chest, and back after breath expiration.
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.
7. 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.
8. 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.). Repeat the aerobic fitness, muscular strength, and flexibility tests every
two weeks and record your results. After the 12th week, repeat all four tests,
record your results, and show improvement in each one. Compare and analyze your
preprogram and postprogram body composition measurements. Discuss the meaning and
benefit of your experience, and describe your long-term plans regarding your
personal fitness.
9. 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.