Personal Fitness Merit Badge
Personal Fitness Merit Badge
Personal Fitness Merit
How do I start?
• If you are here, you MUST have a “Blue
Card” signed by your Scoutmaster and
filled out by you!
• You must have a copy of the CURRENT
requirements for Personal Fitness.
• You must be prepared to take this
What is Personal Fitness
• Personal Fitness is not the same as
• What does it mean to be Fit?
– To be healthy and in a state of readiness.
• Fitness then, is achieving the best quality
• Personal Fitness must then be YOUR
effort to reach a desired quality of life.
Personal Fitness = Total Fitness *
Personal fitness can be thought of as
total or complete fitness with 5
components or elements:
Mental and emotional Fitness
Is everyone the same?
• Personal fitness is different for everyone.
• Your level of Personal Fitness (highest
quality of life) is determined by your level
of all 5 components.
• All 5 components interact; so neglecting
one, affects the others.
• High levels of one component will likewise
affect the others. (eg. Bridge)
Measuring these Components
• Can we measure all 5 components of
– Yes but its not easy.
• For our purposes, we will only be
measuring Physical Fitness, but will talk
about the others.
Balance is good!
• If you know your weaknesses, you can
begin to strengthen them.
• The Scout who eats the right things but
does not exercise will do poorly in physical
• You may be tall and strong, but not a good
leader…recognize that and work on it.
More reasons for Balance *
• If you exercise a lot but don’t eat properly,
you may cramp or be to tired or even get
• A scout who works and plays hard all day
during camp, but does not eat or sleep
well, will be weak the next day.
• If you’re fit, then you know you are making
the best use of your physical talents.
How do the 5 components relate to
the Scout Oath and Law? *
• What is the Scout Oath, Law, slogan and
• Being personally fit allows you to be
cheerful, strong, mentally awake, helpful
and prepared. It also helps you to
remember to do a good turn daily.
The Physical Examination
• Most doctors offices have you or your
parents fill out a personal and medical
– It asks about diseases you or your family
members have had; about allergic reactions
and about any medicines you take.
What’s included in the physical?
• Measurements of:
– Height and weight.
– Heart rate, blood pressure
– Heart and lung sounds
• Examination of EENT
• Testing of your reflexes
What will they ask you?
• The health care worker (Dr, Nurse or
physician’s assistant), may ask about:
– Your psychological (mental and social) traits.
– Your nutritional habits
– Your physical activity
– Your family circumstances
Why is a physical exam important?
• At each exam, your Doctor may identify
symptoms or conditions that need to be
• You may not have given these symptoms
a second thought.
Why do we need them? *
• Regular exams help your doctor keep
track of your health.
• He/She monitors your health and records
• This is important later in life when your
complete medical history is needed.
• Regular visits and exams help to maintain
your physical health!
• Many diseases are preventable!
• What things make you susceptible to
– Daily habits…interacting with others.
– Poor eating habits weaken your body.
– Weak muscles make you more vulnerable to
– Not dressing warmly in wet and cold weather.
• What does that mean?
– Practicing good health habits
– Preventing bad habits from forming
• Identifying and eliminating Risk Factors
help to prevent disease.
What are Risk Factors?
• A risk factor is something that increases
the chance, (risk), of getting the disease.
• Some risk factors can’t be changed
– Age, Gender or Race.
• Some risk factors can be changed.
– Dietary habits, Sun Exposure, exercise,
What are the Youth Risk Factors that affect
Cardiovascular Disease in Adulthood? *
High blood pressure
High blood cholesterol
Why preventive habits help *
• When you are young, you are usually in
good health. You exercise, don’t smoke
• As you get older, you develop bad habits,
or don’t care.
• These bad habits can lead to serious
health problems later. (Heart, Lungs etc.)
• Preventive habits help you live better and
What are some Preventable
• Those prevented by Vaccination:
– Diphtheria, Pertussis, Tetanus, Meningitis,
Polio, mumps, measles.
• Those prevented by good health habits:
– Acquired Immune deficiency syndrome
– Rheumatic Fever
What are the Seven Danger signs
of Cancer? *
Appearance of any unusual lump.
Any unusual bleeding or discharge.
Any change in a wart or mole.
Chronic indigestion or difficulty in
• Persistent cough or hoarseness.
• A sore that will not heal.
What is Social Fitness? *
• Social Fitness is a component of Personal
• Social Fitness is living the Scout Law, the
motto, slogan and the Oath.
• Trying to live these Scout virtues makes
you Socially Fit…think about it!
• The Scout who is recognized as a Scout
by his actions rather than by a uniform has
truly live the Scout Law.
What Social Skills help to be
• Friendship…everyone needs someone to
talk to and share feelings with.
• Communication…this means being a good
listener as well as a good talker.
• Accepting others and accepting someone
without judging them.
• Spending time with friends helps
strengthen friendships and builds
understanding, trust and respect.
What is “Peer Pressure?”
• You can’t stop Peer pressure…but DON’T allow
people to tease you or push you to take part in
activities that make you uncomfortable!
• You can always walk away or just ignore others
who make you feel uncomfortable.
• The key to peer pressure is whether or not YOU
allow it to guide your actions.
• Don’t be afraid to talk about uncomfortable
situations with someone, (friend or adult), whom
What is Mental and Emotional
• It is being free of excessive anxiety and
worry that interfere with school, family,
friendships and a healthy social life.
• Anxiety and worry are normal parts of life.
When it becomes excessive though, it is
• Don’t be afraid to talk to someone about it
that you trust, (friend or adult).
What is Spiritual Fitness? *
• Every Scout has a Duty to God…we say it
in our Oath and Law.
• You are expected to recognize your duty to
God and the religious principles you learn.
• If your body does not get the nutrients it
needs, it will not function at its best.
• Poor nutrition can lead to fatigue, lack of
energy, slow healing of injuries,
dehydration, weight loss, fat build up.
• Six basic nutrients come from the foods we eat
– Protein – essential for cell growth and repair; also
helps make antibodies.
– Fat – part of cell walls.
– Carbohydrates – main source of energy for your
muscles and nervous system.
– Water – essential to your life. (60%)
– Vitamins – help with bodily chemical reactions
– Minerals – also help with chemical reactions
• They are:
– Grains (Bread, Crackers, Cereal, Rice,etc.)
– Meats/legumes (main provider of protein)
• Rank the food groups when preparing
meals or snacks.
Meats and Legumes
Components of a Weight Control
• Exercise – builds stronger muscles and
• Good Nutrition – eating properly balances
your calories and shrinks excess body fat.
• Behavior Modification – changing your
behavior. One change might be to
• This is one of the original elements of
• What is Physical Fitness:
– Being able to do vigorous physical work
without getting to tired and still having energy
to do normal daily things.
Four Elements of Physical Fitness *
Muscular strength and endurance
Why is it important to have balance
among these elements? *
• Exercise and good health are related to
• You will live longer
• The four elements rely on each other.
• The ability to maintain activity that is
Aerobic. (exercises that involve muscles,
are continuous and rhythmic)
• Examples include:
– Running, walking and bicycling.
Guidelines to improve
• Warm Up First
– 5 to 10 minutes of low intensity movements followed
by several minutes of stretching.
– Warm up will help decrease chances of injury and will
get your body’s muscles, heart and metabolism ready
Exercise using aerobic activities
Exercise 3 to 5 times each week.
Exercise 20 to 60 minutes each time.
Exercise at 60 to 85 percent of your maximum
Muscular Strength and Endurance
• Muscular strength is: the ability of your
muscles to contract and exert force
against an opposing force. (lifting a certain
amount of weight.)
• Muscular endurance is: the ability of your
muscles to contract repeatedly or hold a
contraction against an opposing force.
(hiking up a mountain or carrying supplies
• Defined as a joint’s range of motion.
– For the most part, the lower back and the legs
need the most attention.
• Stretching is an important part of the warm
– Stretch during warm up and again at the end
of your exercises. (15 to 30 seconds
sustained each stretch)
Sit and Reach
• Easiest way to
measure the flexibility
of your lower back
and the back of the
• Can do this with a
chair or other
• Defines as the proportion of your body that
is fat or muscle.
• Can calculate it, or actually measure it.
• Aerobic exercise helps control your weight
and therefore your body composition.
• When exercising to lose weight, lowintensity exercise for long periods of time
is best. (lap swimming or jogging)
Keeping Track *
• Outline a 12 week
physical fitness program
for yourself using the
results of your fitness
• Be sure to include
endurance, intensity and
warm up guidelines.
• Get the program
approved before starting.
Aerobic, Muscular and Fitness
• Repeat these tests
that you did initially.
Do it every 2 weeks.
• Watch as these things
change over the 12
• We’ll meet again in 12
weeks for the final
Questions about what we