1. Personal Fitness

2. Requirement 1

3. HOMEWORK

4. Requirement 1a.
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.

5. Requirement 1b. Have a dental examination.
Get a statement saying that your teeth have been checked and cared for.
Tell how to care for your teeth.

6. Requirement 6

7. Requirement 6
6. Before doing requirements 7 and 8, complete the aerobic fitness, flexibility, and muscular strength tests along with the body composition evaluation as described in the Personal Fitness merit badge pamphlet.

8. 6. Record your results and identify those areas where you feel you need to improve.
Aerobic Fitness Test
Record my performance on ONE of the following tests:
Run/walk as far as I can as fast as I can in nine minutes or
Run/walk one mile as fast as I can.

9. 6. Record your results and identify those areas where you feel you need to improve.
Flexibility Test
Using a sit-and-reach box, make four repetitions and record the fourth reach.
This last reach must be held for 15 seconds to qualify. (Remember to keep my knees down.)

10. 6. Record your results and identify those areas where you feel you need to improve.
Strength Tests
You must do the sit-ups exercise and one other (either push-ups or pull-ups).
Sit-ups. Record the number of sit-ups done correctly in 60 seconds.
Pull-ups. Record the total number of pull-ups completed correctly in 60 seconds.
Push-ups. Record the total number of push-ups completed correctly in 60 seconds.

12. The presidential challenge

13. Body Composition Evaluation
6. Record your results and identify those areas where you feel you need to improve.
Body Composition Evaluation
a. Circumference of the right upper arm, midway between the shoulder and the elbow, with the arm hanging naturally and not flexed.
b. 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.
c. Chest, by placing the tape under the arms and around the chest and back at the nipple line during breath.

14. 6. Record your results and identify those areas where you feel you need to improve.
BMI (Body mass index)

15. Requirement 7

16. 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
Before beginning your exercises, have the program approved by your counselor and parents.

17. Your Physical Fitness Program
Your fitness program should be individualized to your own starting level based on your physical fitness test scores and personal goals/objectives.
1. Warm Up : (2-5 minutes)
Jog/run in place or skip rope or walk briskly.
Stretching exercises.
2. Aerobic/Cardiovascular Exercise : (15-20 minutes)
Run/swim for the appointed time
3. Strength Exercises : (5-10 minutes)
Sets of sit-ups, pushups, pull-ups or weight lifting
4. Flexibility Exercises : (5-10 minutes)
Sets of Stretching exercises
5. Cool Down : (2-5 minutes)
Walk

18. Requirement 8

19. 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 of the required activities in each of the three test categories, record your results, and show improvement in each one.
Compare and analyze your preprogram and post program body composition measurements.
Discuss the meaning and benefit of your experience, and describe your long-term plans regarding your personal fitness.

22. Fitness The capacity to achieve the best quality of life possible
Your individual effort and desire to be the best you can be

23. Physical fitness vs Personal fitness
Condition of health and well being
Physically fit
body's ability to function efficiently and effectively
Personally fit
Well-rounded health

24. 1. [1] Why are physical exams important
What gets checked?
Measuring heart rate, blood pressure
Measure height and weight
Checking heart and lung sounds
Examining your ears, mouth and throat
Conducting and eye exam
Testing reflexes

25. Why get checked?
Prerace checklist!!

26. 1. [2] Why preventative habits (such as exercising regularly) are important in maintaining good health, and how the use of tobacco products, alcohol, and other harmful substances can negatively affect our personal fitness.

27. Why Exercise? 30 minutes a day Controls weight
Combats health conditions
Improves mood
Boosts energy
Better sleep
Can be fun
30 minutes a day
Mayo clinic

28. What does it matter what I put into my body?
You don’t want to put anything into your body that would effect its overall performance, especially when doing something physical

29. Tobacco – (sandlot) 4 minutes
Interferes with proper lung function (breathing)
If you smoke you choke
Reduces stamina
Damages all organs in the body
Cancers and carcinogens (cancer causing chemicals)

30. Alcohol Depressant Interferes with reflexes and coordination
Slows reaction time
Impairs balance, vision, hearing and judgment
Dehydrates a body
Eventually damages the brain, nerve cells, weakens the heart and liver failure

31. Steroids Very addictive Mimics natural hormones (testosterone, HGH)
Artificially increase muscle mass at a high cost
Acne
Bloating
Heart attacks
Irreversible damage
Disrupts the normal balance
May eventually stop growth altogether
Very addictive

32. Amphetamines Stimulates Feelings of power, strength and assertiveness
False feelings of power, strength and assertiveness
Impairs judgment
Ignore injury
Weight loss
Delusions
Damage blood vessels

33. 1. [3] Diseases that can be prevented and how.
Primary prevention
Develop good health habits, changing bad ones, or prevent bad habits from forming
Keeping your body clean
Wash hands
Never drink from someone else’s cup

34. 1. [3] Diseases that can be prevented and how.
Cold and flu
Wash your hands to keep germs away
Try not to touch mouth or nose
Get plenty of rest
Eat healthy
Exercise
Cover mouth when you sneeze or cough
Don’t be around sick people
Guy sneezing 1:48
Mythbusters – sneeze travel 2:19
Mythbusters contamination 5:30

35. 1. [3] Diseases that can be prevented and how.
Obesity
Poor lifestyle habits: eating and exercising

36. 1. [3] Diseases that can be prevented and how.
Diseases prevented by Immunizations
Diphtheria
Infectious disease affecting the membranes of the nose and throat
Fever, pain and hard time breathing
Pertussis
Whooping cough
Severe and rapid coughing
Tetanus
Caused by a toxin entering the body through wounds
Muscle spasms, seizures, breathing trouble and paralysis
Can be fatal
Tetanus shot every 10 years
Meningitis
Inflammation of the membranes surrounding the brain and spinal cord
Fevers, drowsiness, stiffness
Polio
Viral disease affecting the skeletal/muscular system
Muscle loss, paralysis and permanent deformity

37. 1. [4] The seven warning signs of cancer
Change in bowel or bladder habits
A sore on the skin or in the mouth that does not heal
Unusual bleeding or discharge from rectum or bladder
Thickening or lumps in testes
Indigestion or trouble swallowing
Obvious changes to moles or warts
Nagging cough or hoarseness that persist for four to six weeks
Early detection is the key!!!

38. 1. [5] The youth risk factors that affect cardiovascular fitness in adulthood.
Obesity
Sex (males are at higher risk)
High blood pressure
High blood cholesterol
Diabetes
Smoking
Lack of exercise
Family history of heart disease

39. Requirement 2

40. 2. Explain to your merit badge counselor verbally or in writing what personal fitness means to you, including

41. 2. a. Components of personal fitness
What do you think are the components of personal fitness?
Mind
Body
Social

42. 2. b. Reasons for being fit in all components
Why do you need to be fit in all components
Mind, body, social
You need a balance of all three in order to healthy
Unbalanced=collapse

43. 2. c. What it means to be mentally healthy
Your turn
Feed your mind, just like you would feed your body

44. 2. d. What it means to be physically healthy and fit.
Your turn
Signs of poor physical health
Obesity, “getting winded”, or short of breath when doing something active
Poor muscle tone
Persistent fatigue
Often feeling pressured, tense or stressed out
Frequent colds, flu, headaches, aches and pains or skin disorders
Depression, anxiety

45. End of Day 1

46. 2. e. What it means to be socially healthy
2. e. What it means to be socially healthy. Discuss your activity in the areas of healthy social fitness.
Your turn
Social skills
Person to person communication
no texting!!
Develop good friendships
Similar values
Be there for the good and the bad
Peer pressure
How do you handle it?

47. 2. f. What you can do to prevent social, emotional, or mental problems.
Your turn
Emotional well being
Linked with activities, exercise, diet, sleep, family life, religious involvement and physical health
Don’t Let anxiety, worrying and depression interfere with school, friendships and a healthy life style
Help is available
Parent, teacher, counselor, youth advisor, school groups

48. Requirement 3

49. 3. With your counselor answer and discuss the following questions

50. 3. a. Are you free from all curable diseases?
Are you living in such a way that your risk of preventable diseases is minimized?
Wash your hands
Get vaccinated
Stay home
Prepare food safely
Don't share personal items

51. 3. b. Are you immunized and vaccinated according to the advice of your health-care provider?
Immunization 1:23

52. 3. 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?

53. 3. d. Are your body weight and composition what you would like them to be? - Do you know how to modify them safely through exercise, diet, and lifestyle?

54. 3. e. Do you carry out daily activities without noticeable effort
3. e. Do you carry out daily activities without noticeable effort? - Do you have extra energy for other activities?

55. 3. f. 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?

56. 3. g. Do you participate in a regular exercise program or recreational activities?

57. 3. h. Do you sleep well at night and wake up feeling ready to start the new day?
What about you??

58. 3. i. Are you actively involved in the religious organization of your choice, and do you participate in its youth activities?

59. 3. j. Do you spend quality time with your family and friends in social and recreational activities?

60. 3. k. Do you support family activities and efforts to maintain a good home life?

61. Requirement 4

62. 4. Explain the following about physical fitness:
Today’s young people generally have more body fat and perform worse in cardiovascular endurance than youth in the past
1960 – 2006
Youth ages 6-11 are almost 9 pounds heavier, with an average weight of almost 74 pounds
Teen boys aged are heavier by more than 15 pounds, with an average weight of 141 pounds
Girls were about 12 pounds heavier, at 130 pounds.

63. ?
Trailer

64. 4. a. The components of physical fitness
Cardiovascular and pulmonary endurance
Ability to maintain an activity that is aerobic in nature
Aerobic
Exercise that involve a large portion of your boy’s muscle mass and are continuous and rhythmic
6-8 weeks to adapt to regular aerobic exercise
Running, walking, swimming, bicycling, backpacking, jogging

65. 4. a. The components of physical fitness
Muscular strength and endurance
Strength
Ability of your muscles to contract and exert force against an opposing force
Measure in terms of how much force your muscles can exert
Lifting a certain amount of weight
Endurance
Ability of your muscles to contract repeatedly or hold a contraction against an opposing force.
Hiking up a mountain, carrying supplies to camp
SNL

66. 4. a. The components of physical fitness
Flexibility
A joints range of motion
The more a joint can move, the greater its flexibility
Stretching
Gets blood circulating into muscles and warms them up, preventing injury
Warm up and cool down

67. 4. a. The components of physical fitness
Body composition
The proportion of your body that is fat or muscle
Given as a percentage
Fat is necessary to sustain life
Too much fat leads to obesity, diabetes and cardiovascular disease
Body fat caliper
BMI (body mass index)

68. 4. b. Your weakest and strongest component of physical fitness
Cardiovascular and pulmonary endurance
Muscular strength and endurance
Flexibility
Body composition

69. 4. c. The need to have a balance in all four components of physical fitness

70. Live what you claim to believe!!
4. d. How the components of personal fitness relate to the Scout Law and Scout Oath
Law
A Scout is trustworthy, loyal, helpful, friendly, courteous, kind, obedient, cheerful, thrifty, brave, clean, and reverent.
Oath
On my honor I will do my best To do my duty to God and my country and to obey the Scout Law; To help other people at all times; To keep myself physically strong, mentally awake, and morally straight.
Live what you claim to believe!!

71. End of Day 2

72. Requirement 5

73. 5. Explain the following about nutrition:
a. The importance of good nutrition
Diet
What you eat every day!
Nutrients are the parts that make up your body

74. Components of nutrition
Proteins
Cell growth and repair
Fats
Insulation and long term energy
Carbohydrates
Short term energy
Water
Duh – All chemical reactions in your body
Vitamins
Cannot be made by the body
Minerals
Have very specific body functions
Calcium, iodine, potassium

75. 5. b. What good nutrition means to you
MyPlate way
Half your plate veggies and fruits
Mix colors
Add lean protein
Seafood, beans and tofu
Include whole grains
100% whole grain or wheat
Don’t forget the dairy
Fat-free or low-fat milk and yogurt
Avoid extra fat
Avoid cheesy or creamy sauces, gravis and salad dressing. Limit ice-cream
Take your time
Less likely to overeat if you eat slowly
Use a smaller plate
Help to control portions
Take control of your food
Eat at home
Try new foods
Mango, kale, salmon, barley
Satisfy your sweet tooth in a healthy way
Fresh fruit, baked apples
King Curtis

76. 5. c. How nutrition is related to the other components of personal fitness
Food powers your life
Regularly eating healthy contributes to sustained weight maintenance, a better mood, increased energy levels, positive inspiration to others and the potential for a heightened quality of life.

77. Exercise Nutrition Lifestyle changes
5. d. The three components of a sound weight (fat control) program
Exercise
1 hour or more of moderate and vigorous physical activity on most or all days
Participate in several bouts of physical activity of 15 minutes or more each day
Avoid periods of inactivity of 2 hours or more unless sleeping
Nutrition
Lifestyle changes
Develop healthy habits now!

78. Requirement 9

79. Find out about three career opportunities in personal fitness

80. Exercise Physiologist
Prescribe exercise programs referred by physicians
Teach about the benefits of exercise
Evaluate and help active athletes improve and maintain their health and athletic performance
Colleges and universities, rehabilitation clinics, hospitals, sports and athletic programs and health/fitness facilities
Master’s degree in exercise science
Courses in human anatomy and physiology
Chemistry
Biomechanics
Kinesiology
Sports nutrition
$49,040

81. Personal Trainer One of the fastest growing professions
Help people keep up with exercise routines
First aid and CPR certified
Educated in:
Health promotion
Physiology
Athletic training
Kinesiology
Knowledge in:
Anatomy and physiology
Rehabilitation
Nutrition
Fitness therapy
Strength and conditioning
Fitness centers, gyms, self-employed
Some courses can be passed in 25 hours, some can take 3-4 years to complete
$55,344
Hanz and Franz

82. Dietitian
Work with clients to figure out individual nutritional needs and develop individual nutrition plans
Educate, advise, counsel, monitor and provide support to clients
Hospital, nursing homes, cafeterias, clinics, self-employed
Four year degree in dietetics or nutrition with a 9-12 month internship Or
Bachelor of science or higher degree in nutrition science and completed exams
Required state license
$56,300

83. Certified Athletic Trainer
Expert in preventing, recognizing, managing and rehabilitating injures that result from physical activity
Work under the direction of a licensed physician and in cooperation with other health-care professionals, athletic administrators, coaches and parents
Prepare athletes for competitions
Taping, bandaging and bracing
Evaluating injuries
Develop treatment and rehabilitation programs
Professional and collegiate sports, secondary and intermediate schools, sports medicine clinics, hospital emergency rooms, performing arts, law enforcement and military
Four-year degree from a college or university
Pass the Board of Certification exam
$40,890

84. Physical Therapist Help people who have trouble using their muscles
Elderly people recovering from surgery
Injured athletes
Children with disease and birth defects
People with brain disorders
Educate people for using crutches, wheelchairs and prosthetic limbs
Hospitals, outpatient clinics, home health agencies, schools, sports and fitness facilities, work settings, nursing homes and self-employed
Advanced degree from an four-year college or university
Pass a state-licensing exam
$81,030

85. High School Coaches
Responsible for the training and development of athletes and sports teams
Motivate, evaluate and help athletes improve their performance
States and districts
Teaching degree in secondary education or a physical education
Paraprofessionals
do not have a degree but receive training and are certified to coach

87. Fitness The capacity to achieve the best quality of life possible
How great I am
Be phenomenal
The capacity to achieve the best quality of life possible
Your individual effort and desire to be the best you can be

88. The rest is up to You!!! Requirement 1a Requirement 1b Requirement 6
Physical
Requirement 1b
Dentist
Requirement 6
Complete the aerobic fitness, flexibility, and muscular strength tests along with the body composition evaluation
Requirement 7
Outline a comprehensive 12-week physical fitness program using the results of your fitness tests.
Requirement 8
Complete the physical fitness program you outlined in requirement 7