Personal Fitness Requirements    Most Recent Changes

Next group class to be held ( (Next preliminary class 09/26/09 8:30-11:30 AM). 

Please come dressed in workout clothes. 

     Personal Fitness Worksheet (Please print and bring the following  documentPersonal_Fitness.pdf  all items to complete this merit badge you must document your progress on the following and share for 12 weeks regarding.

AEROBIC FITNESS TEST

Record your performance on one of the following tests:

a. Run/walk as far as you can in nine minutes.

b. Run/walk one mile as fast as you can.

FLEXIBILITY TEST

Using a sit-and-reach box constructed according to specifications in the Personal Fitness merit badge pamphlet, make four repetitions and record the fourth reach. This last reach must be held steady for 15 seconds to qualify. (Remember to keep your knees down.)

STRENGTH TESTS

Record your performance on all three tests.

a. 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 Personal Fitness merit badge pamphlet.

b. Pull-ups. Record the total number of pull-ups completed correctly in 60 seconds. Be consistent with the procedures presented in the Personal Fitness merit badge pamphlet.

c. Push-ups. Record the total number of push-ups completed correctly in 60 seconds. Be consistent with the procedures presented in the Personal Fitness merit badge pamphlet.

BODY COMPOSITION TEST

Have your parent, counselor, or other adult take and record the following measurements:

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 shoulders around the arms, chest, and back after breath expiration.

c. Chest, by placing the tape under the arms and around the chest and back at the nipple line after breath expiration.

d. Abdomen circumference at the navel level (relaxed).

e. Circumference of the right thigh, midway between the hip and knee, and not flexed

The below links will help you complete the following above worksheet. 

     Additional Information          (Information especially  one million dollar link).

Requirement resources

1.a. The Annual Health and Medical Record #34605 has replaced the Medical Exam Form Class 1, 2, & 3

1.a.4 Seven Warning Signs of Cancer - Another site

1.a.5 Risk Factors for Coronary Heart Disease - What are the Youth Risk Factors that Affect Cardiovascular Fitness in Adulthood?

2.a. Mind, Body, Spirit

2.c. What does it mean to be mentally healthy?

2.e. Concept of Health

4.a. The Seven Major Components of Physical Fitness An official BSA link

6. See the fitness tests chart in the Personal Fitness Workbook

National has advised us that there is an editorial error on page 72 of the Merit Badge Pamphlet (book) incorrectly stating to do Sit-ups and either Push-ups or Pull-ups. On p.68 and in the Boy Scout Requirements, the requirement is to record your performance in Sit-ups, Push-ups, and Pull-ups. Per National, do all three. (11/2008)

Flexibility Reach test box diagrams

Proper way to do sit-ups

Proper way to do pull-ups

Proper way to do push-ups

7. See the sample goals table in the Personal Fitness Workbook

8. See the fitness logs in the Personal Fitness Workbook

9. Exercise Careers