Personal Fitness  09/91



If meeting any of the requirements for this merit badge is against 

the Scout's religious convictions,  it will not have to be done if

the boy's  parents and the 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 examination.  He or she is

      to  use  the Scout  medical  examination form.  Describe  the

      examination. Tell  what questions you asked about  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 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 menas to be mentally healthy.

   d. What it menas to be physically healthy and fit.

   e. What it menas to be socially healthy. Discuss several healthy

      social traits.

   f. What you can 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 physical 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

      food groups?

   d. Is your 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 recreational activities?

   k. Do you support family activities and efforts to maintain a good

      homelife?



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 physical

      fitness.

   d. How the components of physical fitness relate to the Scout Law

      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 nutrrition 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 MB pamphlet, perform the physical fitness

   test (Chapter 8) with your patrol leader, Scoutmaster, parent, or

   advisor before doing the next two requirements. Be evaluated above the

   50th percentile in the aerobic endurance test, flexibility test, and

   muscular strength test.



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 in 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 cardio-

      vascular 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 advisor, or Scoutmaster and

      parents.

   h. Retest yourself after two 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 two full weeks of exercising and

      record your results on the record and the progress chart.



9. Carry out the physical fitness program you wrote in Requirement 7.

   Keep a log of all your exercises (ie, how long you exercised;

   how long you ran, swam, or biked; how many exercises you did, 

   your exercise heart rate; etc.) Test yourself again after two weeks

   of exercise on the information sheets provided in this book.

   Compare improvements. Describe your exprience.



10. Describe your long-term plans regarding your personal fitness.