GEOSCOUTS MERIT BADGE
PERSONAL FITNESS
Eagle Rank Required Merit Badge
The cache is a traditional cache about 6 by 6 inches, has a log
book and pencils, and can hold trading items. The route to this
cache will prove your fitness. In this area, you will notice steep
ascents, climbable ledge outcrops, and boulders that can be walked
around and examined. Be warned to wear the proper footwear.
Requirements for the Personal Fitness merit badge:
NOTE: 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:
1. 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
2. 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
1. Components of personal fitness.
2. Reasons for being fit in all components.
3. What it means to be mentally healthy.
4. What it means to be physically healthy and fit.
5. What it means to be socially healthy. Discuss your activity
in the areas of healthy social fitness.
6. What you can do to prevent social, emotional, or mental
problems.
3. With your counselor answer and discuss the following
questions:
1. Are you free from all curable diseases? Are you living in
such a way that your risk of preventable diseases is minimized?
2. Are you immunized and vaccinated according to the advice of
your health-care provider?
3. 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?
4. 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?
5. Do you carry out daily activities without noticeable effort?
Do you have extra energy for other activities?
6. 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?
7. Do you participate in a regular exercise program or
recreational activities?
8. Do you sleep well at night and wake up feeling refreshed and
energized for the new day?
9. Are you actively involved in the religious organization of
your choice, and do you participate in its youth activities?
10. Do you spend quality time with your family and friends in
social and recreational activities?
11. Do you support family activities and efforts to maintain a
good home life?
4. Explain the following about physical fitness:
1. The components of physical fitness
2. Your weakest and strongest component of physical fitness
3. The need to have a balance in all four components of physical
fitness
4. How the components of personal fitness relate to the Scout
Law and Scout Oath
5. Explain the following about nutrition:
1. The importance of good nutrition
2. What good nutrition means to you
3. How good nutrition is related to the other components of
personal fitness
4. 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:
1. Run/walk as far as you can in nine minutes.
2. OR Run/walk one mile as fast as you can.
Flexibility Test
Using a sit-and-reach box constructed according to
specifications in the merit badge pamphlet, make four repetitions
and record the fourth reach. This last reach must be held for 15
seconds to qualify. (Remember to keep your knees down.)
Strength Tests
Record your performance on all three tests.
1. 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 merit badge pamphlet.
2. Pull-ups. Record the total number of pull-ups completed
correctly in 60 seconds. Be consistent with the procedures
presented in the merit badge pamphlet.
3. Push-ups. Record the total number of push-ups completed
correctly in 60 seconds. Be consistent with the procedures
presented in the merit badge pamphlet.
Body Composition Test
Have your parent, counselor, or other adult take and record the
following measurements:
1. Circumference of the right upper arm, midway between the
shoulder and the elbow, with the arm hanging naturally and not
flexed.
2. Shoulders, with arms hanging by placing the tape two inches
below the top of the shoulder and around the arms, chest, and back
after breath expiration.
3. Chest, by placing the tape under the arms and around the
chest and back at the nipple line after breath expiration.
4. Abdomen circumference at navel level (relaxed).
5. Circumference of the right thigh, midway between the hip and
the 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 this professions. Discuss what you learned
with your counselor, and explain why this profession might interest
you.