personal fitness workbook

Personal FitnessMerit Badge Workbook

This workbook can help you but you still need to read the merit badge pamphlet.

The work space provided for each requirement should be used by the Scout to make notes for discussing the item with his counselor, not forproviding the full and complete answers. Each Scout must do each requirement.

No one may add or subtract from the official requirements found in Boy Scout Requirements (Pub. 33216 SKU 34765).

The requirements were last issued or revised in 2012 This workbook was updated in May 2013.

Scouts Name:__________________________________________ Unit: __________________________________________

Counselors Name: ______________________________________ Counselors Phone No.: ___________________________

Workbook Copyright 2013 - U.S. Scouting Service Project, Inc. - All Rights ReservedRequirements Copyright 2013 - Boy Scouts of America used with permission.

http://www.USScouts.Org http://www.MeritBadge.Org

Please submit errors, omissions, comments or suggestions about this workbook to: [email protected] or suggestions for changes to the requirements for the merit badge should be sent to: [email protected]

______________________________________________________________________________________________________________________________________________

Note: If meeting any of the requirements for this merit badge is against the Scouts religious convictions, therequirement does not have to be done if the Scouts parents and the proper religious advisors state in writingthat to do so would be against religious convictions. The Scout's parents must also accept full responsibilityfor 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 thoroughexamination 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 tothe recommendations.

Recommendations:

http://www.usscouts.org/http://www.meritbadge.org/mailto:[email protected]?subject=Merit%20Badge%20Workbooksmailto:[email protected]

Personal Fitness Scout's Name: ________________________

Personal Fitness - Merit Badge Workbook Page. 2 of 13

Response:

Explain the following:

1. Why physical exams are important

2. Why preventive habits (such as exercising regularly) are important in maintaining good health, andhow the use of tobacco products, alcohol, and other harmful substances can negatively affect ourpersonal fitness.

Why preventive habits are important:

Effect of tobacco products, alcohol, and other harmful substances:

3. Diseases that can be prevented and how

4. The 7 warning signs of cancer:

1.

2.

3.

4.

5.

6.

7.



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 it safelythrough 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 practicesthat could be harmful to your health?

Nutrition:

Alcohol:

Tobacco:

Drugs:

Other practices:

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 youthactivities?

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 Laws 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

1.

2.

3.



6. Before doing requirements 7 and 8, complete the aerobic fitness, flexibility, muscular strength, and body compositiontests as described in the Personal Fitness merit badge pamphlet. Record your results and identify those areas whereyou feel you need to improve.

Aerobic Fitness Test Record your performance on ONE of the following tests: Need to improve?

a. Run/walk as far as you can in nine minutes

b. Run/walk 1 mile as fast as you can

Flexibility Test

Sit and Reach - Using a sit-and-reach box constructed according to specifications in thePersonal Fitness merit badge pamphlet, make four repetitions and record thefourth 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 thePersonal 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 meritbadge 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 meritbadge pamphlet.

Body Composition Test Have your parent, counselor, or other adult take andrecord the following measurements:

a. Right Arm Circumference Circumference of the right upper arm, midway between theshoulder and the elbow, with the arm hanging naturally andnot flexed..

b. Shoulder Circumference Shoulders, with arms hanging by placing the tape measure2 inches below the top of the shoulders around the arms,chest, and back after breath expiration..

c. Chest Circumference Chest, by placing the tape under the arms and around thechest and back at the nipple line after breath expiration..

d. Abdomen Circumference Abdomen circumference at the navel level (relaxed).

e. Right Thigh Circumference Circumference of the right thigh, midway between the hipand knee, and not flexed..

If possible, have the same person take the measurements whenever they are recorded.



7. Outline a 12-week physical fitness program using the results of your physical fitness tests. Be sure your programincorporates 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.

Warm-up:

Aerobic Exercises:

Strength Exercises:

Flexibility Exercises:

Cool-Down:

8. Complete the physical fitness program you outlined in requirement 7. Keep a log of your fitness program activity (howlong you exercised; how far you ran, swam, or biked; how many exercise repetitions you completed; your exercise heartrate; etc.). Repeat the aerobic fitness, muscular strength, and flexibility tests every two weeks and record your results.After the 12th week, repeat the three tests, record your results, and show improvement in each one. For the bodycomposition test, compare and analyze your pre-program and post-program body composition measurements.

FITNESS MEASUREMENTS

Test ResultsInitial

Results12 Week

GoalsWeek

2Week

4Week

6Week

8Week

10Week

12Change

Date

9 Min. Run/walk -or-

1 mi. Run/walk (time)

Flexibility Reach (cm)

Sit-ups in 60 sec

Pull-ups in 60 sec

Push-ups in 60 sec

BODY COMPOSITION TEST

Measurements Initial Results Week 12 Change

Compare and analyze yourpre-program and post-program

body compositionmeasurements.

Right upper arm . inches inches inches

Shoulders inches inches inches

Chest inches inches inches

Abdomen inches inches inches

Right thigh inches inches inches


Personal Fitness - Merit Badge Workbook

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.1.

2.

3.

Pick one and explain how to prepare for such a career.

Discuss with your counselor what education and training are required, and explain why this profession might interest you.Education

Training

Why this profession might interest you.

Note: There is an editorial error in the merit badge pamphlet, regarding the Strength Tests the Scout must do in requirements 6and 8. In the text of the pamphlet, and in the current edition of Boy Scout Requirements, the Scout is told to record hisperformance on all three tests (Sit-ups, Push-ups, and Pull-ups). This was a change made in 2006/2007. In the table onpage 72 of the black and white (33286B) pamphlet, and the same table in the color (35927) edition, the table was notchanged to reflect the changed requirement, and the Scout is incorrectly directed to do the Sit-ups and either Push-upsor Pull-ups.

http://www.meritbRequirement resources can be found here:Page. 9 of 13

adge.org/wiki/index.php/Personal Fitness#Requirement resources

http://www.meritbadge.org/wiki/index.php/Personal_Fitness#Requirement_resources



SAMPLE FITNESS PROGRAM ACTIVITY LOG (Page 1)Day Fitness Program Activity & Notes Distance Duration Repetitions Heart Rate

Week 1

Week 2

Week 3

Week 4




Week 5

Week 6

Week 7

Week 8




Week 9

Week 10

Week 11

Week 12

Attachment (NOTE: It is not necessary to print this page.) Page 13 of 13

Important excerpts from the Guide To Advancement - 2013, No. 33088 (SKU-618673)

[1.0.0.0] IntroductionThe current edition of the Guide to Advancement is the official source for administering advancement in all Boy Scouts of America programs: CubScouting, Boy Scouting, Varsity Scouting, Venturing, and Sea Scouts. It replaces any previous BSA advancement manuals, including AdvancementCommittee Policies and Procedures, Advancement and Recognition Policies and Procedures, and previous editions of the Guide to Advancement.

[Page 2, and 5.0.1.4] Policy on Unauthorized Changes to Advancement ProgramNo council, committee, district, unit, or individual has the authority to add to, or subtract from, advancement requirements. There are limitedexceptions relating only to youth members with special needs. For details see section 10, Advancement for Members With Special Needs.

[Page 2] The Guide to Safe Scouting AppliesPolicies and procedures outlined in the Guide to Safe Scouting, No. 34416, apply to all BSA activities, including those related to advancement andEagle Scout service projects.

[7.0.3.1] The Buddy System and Certifying CompletionA youth member must not meet one-on-one with an adult. Sessions with counselors must take place where others can view the interaction, or theScout must have a buddy: a friend, parent, guardian, brother, sister, or other relativeor better yet, another Scout working on the same badgealongwith him attending the session.When the Scout meets with the counselor, he should bring any required projects. If these cannot be transported, he should present evidence, such asphotographs or adult verification. His unit leader, for example, might state that a satisfactory bridge or tower has been built for the Pioneering meritbadge, or that meals were prepared for Cooking. If there are questions that requirements were met, a counselor may confirm with adults involved.Once satisfied, the counselor signs the blue card using the date upon which the Scout completed the requirements, or in the case of partials, initialsthe individual requirements passed.Note that from time to time, it may be appropriate for a requirement that has been met for one badge to also count for another. See Fulfilling MoreThan One Requirement With a Single Activity, 4.2.3.6.

[7.0.3.2] Group InstructionIt is acceptableand sometimes desirablefor merit badges to be taught in group settings. This often occurs at camp and merit badge midways orsimilar events. Interactive group discussions can support learning. The method can also be attractive to guest experts assisting registered andapproved counselors. Slide shows, skits, demonstrations, panels, and various other techniques can also be employed, but as any teacher can attest,not everyone will learn all the material.There must be attention to each individuals projects and his fulfillment of all requirements. We must know that every Scout actually andpersonally completed them. If, for example, a requirement uses words like show, demonstrate, or discuss, then every Scout must do that. It isunacceptable to award badges on the basis of sitting in classrooms watching demonstrations, or remaining silent during discussions.It is sometimes reported that Scouts who have received merit badges through group instructional settings have not fulfilled all the requirements. Tooffer a quality merit badge program, council and district advancement committees should ensure the following are in place for all group instructionalevents. Merit badge counselors are known to be registered and approved. Any guest experts or guest speakers, or others assisting who are not registered and approved as merit badge counselors, do not accept the

responsibilities of, or behave as, merit badge counselors, either at a group instructional event or at any other time. Their service is temporary, notongoing.

Counselors agree not to assume prerequisites have been completed without some level of evidence that the work has been done. Pictures andletters from other merit badge counselors or unit leaders are the best form of prerequisite documentation when the actual work done cannot bebrought to the camp or site of the merit badge event.

There is a mechanism for unit leaders or others to report concerns to a council advancement committee on summer camp merit badge programs,group instructional events, and any other merit badge counseling issuesespecially in instances where it is believed BSA procedures are notfollowed. See Reporting Merit Badge Counseling Concerns, 11.1.0.0.

There must be attention to each individuals projects and his fulfillment of all requirements. We must know that every Scoutactually andpersonallycompleted them.

[7.0.3.3] Partial CompletionsA Scout need not pass all the requirements of one merit badge with the same counselor. It may be that due to timing or location issues, etc., he mustmeet with a different counselor to finish the badge. The Application for Merit Badge has a place to record what has been finisheda partial. In thecenter section on the reverse of the blue card, the counselor initials for each requirement passed. In the case of a partial completion, the counselordoes not retain his or her portion of the card. A subsequent counselor may choose not to accept partial work, but this should be rare. A Scout, if hebelieves he is being treated unfairly, may work with his unit leader to find another counselor. An example for the use of a signed partial would be totake it to camp as proof of prerequisites. Partials have no expiration except the Scouts 18th birthday. Units, districts, or councils shall not establishother expiration dates for partial merit badges.

[7.0.4.8] Unofficial Worksheets and Learning AidsWorksheets and other materials that may be of assistance in earning merit badges are available from a variety of places including unofficial sourceson the Internet and even troop libraries. Use of these aids is permissible as long as the materials can be correlated with the current requirements thatScouts must fulfill. Completing worksheets may suffice where a requirement calls for something in writing, but this would not work for a requirementwhere the Scout must discuss, tell, show, or demonstrate, etc. Note that Scouts shall not be required to use these learning aids in order to complete amerit badge.

http://www.scouting.org/filestore/pdf/33088.pdfhttp://www.scouting.org/scoutsource/HealthandSafety/GSS/toc.aspx

Scouts_Name: Unit: Counselors_Name: Counselors_Phone_No: a_Before_completing_requirements_2_through_9_have: Textfield: Textfield0: Textfield1: Textfield2: Textfield3: Textfield4: Textfield5: Textfield6: Textfield7: Textfield8: Textfield9: Textfield10: Textfield11: Textfield12: Textfield13: Textfield14: b_Have_a_dental_examination_Get_a_statement_saying: Textfield15: Textfield16: Textfield17: Textfield18: Textfield19: Textfield20: Textfield21: Textfield22: Textfield23: Textfield24: Textfield25: Textfield26: Textfield27: Textfield28: Textfield29: Textfield30: Textfield31: Textfield32: Textfield33: Textfield34: Textfield35: Textfield36: Textfield37: Textfield38: Textfield39: Textfield40: Textfield41: Textfield42: Textfield43: Textfield44: Textfield45: Textfield46: Textfield47: Textfield48: Textfield49: Textfield50: 6_Before_doing_requirements_7_and_8_complete_the_a: a_Runwalk_as_far_as_you_can_in_nine_minutes: b_Runwalk_1_mile_as_fast_as_you_can: Textfield51: 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Flexibility_Reach_cm3: Flexibility_Reach_cm4: Flexibility_Reach_cm5: Flexibility_Reach_cm6: Flexibility_Reach_cm7: Situps_in_60_sec: Situps_in_60_sec0: Situps_in_60_sec1: Situps_in_60_sec2: Situps_in_60_sec3: Situps_in_60_sec4: Situps_in_60_sec5: Situps_in_60_sec6: Situps_in_60_sec7: Pullups_in_60_sec: Pullups_in_60_sec0: Pullups_in_60_sec1: Pullups_in_60_sec2: Pullups_in_60_sec3: Pullups_in_60_sec4: Pushups_in_60_sec: Pushups_in_60_sec0: Pushups_in_60_sec1: Pushups_in_60_sec2: Pushups_in_60_sec3: Pushups_in_60_sec4: Textfield63: Textfield64: Textfield65: Textfield66: Textfield67: Textfield68: Measurements: Initial_Results0: Week_120: Change: Right_upper_arm: Right_upper_arm0: Right_upper_arm1: Right_upper_arm2: Shoulders: Shoulders0: Shoulders1: Shoulders2: Shoulders3: Chest: Chest0: Chest1: Chest2: Chest3: Abdomen: Abdomen0: Abdomen1: Abdomen2: Abdomen3: Right_thigh: Right_thigh0: Right_thigh1: Right_thigh2: Right_thigh3: Textfield69: Textfield70: Textfield71: Textfield72: 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