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Components of
Personal Fitness
or Total Fitness
Social Fitness Mental & Emotional Fitness Spiritual aspects of Fitness Physical Health Physical Fitness
Physical Examination Use Scout Medical Examination Form Describe Examination Tell what health questions were asked Tell what recommendations were made Report your response to those recommendations Dental Examination Complete comprehensive 12-wk fitness 12program Aerobic, Muscular, Flexibility, Body Composition, Record the results of each of these tests
Requirement 1: 1:
Before completing requirements 2 through 9, have your health-care practitioner give you a healththorough examination using the Scout medical examination form. Have a dental examination. Get a statement saying that your teeth have been checked and cared for.
Daily habits may expose you to diseases Poor eating habits weaken your body Inactivity weakens muscles and bones Not dressing warmly in cold/wet weather
Be clean
Exercise Regularly
Dress Appropriately
adulthood Obesity High blood pressure High cholesterol Diabetes Smoking Gender Lack of exercise Family history of heart disease
Requirement 2 a. f. 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 f.) What you can do to prevent social, emotional, or mental problems?
Components of
Personal Fitness
or Total Fitness
*Requirement 2. a. Social Fitness Mental & Emotional Fitness Spiritual aspects of Fitness Physical Health Physical Fitness
*Requirement 2. b.
A balance of all the personal fitness components helps a person to function properly in any situation.
*Requirement 2. c. Have a healthy mind (clean) Minimal anxiety, depression, and stress Ability to express your feelings Filled with meaningful experiences Healthy communication & relations
*Requirement 2. d. Ability to do rigorous work without undue fatigue Have surplus energy to enjoy:
*Requirement 2. e. (first part) Living by the Scout Law Positive interactions with others Good communication & listening skills Helping others to confront problems Being of Service Practice Acceptance
Communicate with family & friends Build relationships Join organization, club, fellowship, sport
*Requirement 2. f.
Keep relationships and communication open and healthy. Minimize causes of stress and anxiety (holding things in, bullying, over activity) Discuss problems with adults & counselors
Requirement 3 a.
k.
Are you living in such a way that your risk of preventable diseases is minimized?
Requirement 3 continued b.) Are you immunized and vaccinated according to the advice of your health-care provider? healthGet physical once a year Keep current medical records
c.) Do you understand the meaning of a nutritious diet and know why it is important for you?
Healthy foods Low salt Provides proper nutrients (proteins, fats, carbs, vitamins, minerals, water)
Diet includes foods from all the food groups? Grains, fruits, veggies, meats, dairy Fats and sweets eat sparingly- empty calories sparingly-
d.) Are your body weight and composition you would like them to be and do you know how to modify it safely through exercise, and behavior modification? Proportion of fat to muscle Take body measurements Check composition regularly
Requirement 3 continued e.) Do you carry out daily activities without noticeable effort? Take note of amount of activity before:
fatigue sets in energy reserve runs out length of time needed for recovery
Do you have extra energy for other activities? Proper nutrition Rest Health and endurance
Requirement 3 continued:
tobacco,
drugs,
Requirement 3 continued:
i.) Are you actively involved in the religious organization of your choice, and do you participate in its youth activities?
Camps, missions, clubs, music, plays, art, service and community projects
Requirement 3 continued:
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?
Get along with family, supportive, sincere, concerned, loving, live by Scout Law.
Cardiovascular and pulmonary endurance. Muscular strength and endurance Flexibility Body composition
Requirement 4:
c.) The need to have a balance in all four components of physical fitness.
Changes in industry & technology contribute to national physical fitness problem. Benefits include: weight control, less stress, strength, cardiovascular endurance, flexibility, body composition?
d.) How the components of personal fitness relate to the Scout Law & Scout Oath.
Values you practice as a scout, help to shape a life of virtue & self-reliance. self-
Requirement 5:
Keeps body & mind functioning properly Endurance Strengthen immune system Stabilizes health
Nourish body with proper nutrients Balance of food groups Sufficient caloric intake Minimize junk food, sweets, and empty calories
Requirement 5:
c.) How good nutrition is related to the other components of personal fitness. Body must be healthy to tolerate strain:
Requirement 6: 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.
Requirement 6 - continued
Aerobic Fitness - Choose either the nine minute run/walk for distance OR the one mile run/walk. 9-minute Run/Walk - You can run or walk. -or- 1-mile Run/Walk orNeed to improve?
Flexibility
Sit and Reach - Do four repetitions. Record the fourth reach after holding it for 15 seconds to qualify. Keep your knees down. You can tape a yardstick to the edge of a bench laid on its side with your feet placed flat on the seat panel. Tape down a yardstick so that the 9-inch mark is in line with the panel against 9which the feet are placed.
Body Composition
Right Arm Circumference Shoulder Circumference Chest Circumference Abdomen Circumference right upper arm, midway between the shoulder and the elbow, with the arm hanging naturally and not flexed. with arms hanging, place the tape two inches below the top of the shoulder and around the arms, chest, and back after breath expiration. Place the tape under the arms and around the chest and back at the nipple line after breath expiration. At navel level (relaxed).
Right Thigh Circumference Right thigh, midway between the hip and the knee, and not flexed.
Requirement 7:
Outline a 12-week physical fitness program using 12the results of your physical fitness tests. Be sure your program incorporates the endurance, intensity, and warm-up guidelines discussed in warmthe Personal Fitness merit badge pamphlet. Before beginning your exercises, have the program approved by your counselor and parents. Alternatively, plan to participate in an organized sports program: soccer, swimming, crew, martial arts, basketball, football, track/cross-country etc. track/crossYou will still need to outline a physical fitness program.
Requirement 7 - continued
WarmWarm-up (low intensity, stretching, light jog) Aerobic Exercises (short/full-speed exertion) (short/fullStrength Exercises (core, weights, sit-ups) sitFlexibility Exercises (stretch, slow motion) CoolCool-Down (walk, move continuously, slow)
Requirement 8:
Complete the physical fitness program you outlined in requirement 7 or participate in an organized sport. Keep a log of your fitness program activity (i.e., 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 (I view this as optional). optional). After the 12th week, repeat all four tests, record your results, and show improvement in each one (this is not optional). Compare and analyze optional). your pre-program and post-program body prepostcomposition measurements. (See Personal Fitness Pamphlet)
Requirement 9:
Find out about three career opportunities in personal fitness. Pick one and find out the education, training, and experience required for this profession. Discuss what you learned with your counselor, and explain why this profession might interest you.
Emotional Changes (rage, depression) Testicular damage and sterility Liver damage Skin disease/acne
How to Contact Me
Ray Archer
(Personal Fitness Merit Badge Counselor) Boy Scout Troop 2
Newhall, CA