©Gavin Body Balance
Personal Fitness
Merit Badge


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"Make it happen -- you'll only miss 100% of the shots you don't take."

- Winners' Collection

Mr. R.
 

Eagle Required
Mr. R's Personal Fitness Passport© (a 4"x5" pocket guide) is available in PDF format to print out for non-profit use (requires free Adobe Acrobat© Reader).  Passports are copyrighted, but scouts and troops may use them free of charge if they create only one per scout.  BSA councils must first contact Mr. R. before creating large quantities for scout camps, merit badge fairs, etc. (a small nominal fee will be charged).
 
IMPORTANT NOTE: If meeting any of the requirements for this merit badge is against the Scout's religious convictions, it does not have to be done if the boy's parents and 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. 
 
Req#
1
 a. Before you try to meet any other requirements, have your  health-care provider give you a physical examination, using the Scout medical examination form (this pdf file may be printed out). Describe the examination. Tell what questions you were asked about your health. Tell what health or medical recommendations were 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. 
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.
  • Kaiser Permanente   Healthy Communications in the Exam Room Assist Healthy Outcomes
  
 
 
Req#
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 is 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 eight areas of healthy social fitness. 
f. What can you do to prevent social, emotional, or mental problems. 		  

B.S.A. 
Physical Fitness Award
 
 
Req#
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 the food groups? 

University of California, Davis
Credit: Wendy M. Garcia
 
d. Is you 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?  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 recreation activities? 
k. Do you support family activities and efforts to maintain a good home life?
 
 
Req#
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 personal fitness. How the components of personal fitness relate to the Scout Laws and Scout Oath. 

President's Challenge
 
Req#
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
 
Req#
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: 
  • Run/walk as far as you can in nine minutes 
  • Run/walk one mile as fast as you can 
Flexibility Test
Using a sit-and-reach box constructed according to specifications in this merit badge pamphlet, make four repetitions and record the fourth reach. This last reach must be held for 15 seconds to qualify.  (Online plans for building the box here).

Muscular Strength Test
You must use the sit-up test and EITHER the pull-up or push-up test.

  • 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 this merit badge pamphlet.  (Online sit-up illustration from the merit badge pamphlet)
  • Pull-ups. Record the total number of pull-ups completed consistent with the procedures presented in this merit badge pamphlet. (Online pull-up illustration from the merit badge pamphlet)
  • Push-ups. Record the total number of push-ups completed consistent with the procedures presented in this merit badge pamphlet. (Online push-up illustration from the merit badge pamphlet)
Body Composition Test
Have your parent, counselor, or other adult take and record the following measurements: 
  • Circumference of the right upper arm, midway between the shoulder and the elbow, with the arm hanging naturally and not flexed. 
  • Shoulders, with arms hanging by placing the tape two inches below the top of the shoulder and around the arms, chest, and back during breath expiration. 
  • Chest, by placing the tape under the arms and around the chest and back at the nipple line during breath expiration. 
  • Abdomen circumference at navel level (relaxed). 
  • Right thigh, midway between the hip and the knee. 
If possible, have the same person take the measurements whenever they are recorded.		  
 
Req#
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.
 
Req#
9
 Describe your long-term plans regarding your personal fitness.
 
 
BSA Advancement ID#: 10
Pamphlet Revision Date: 1999
Requirements last revised in 1999

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Web page updated December 2003
Web master, Mr. R.