To complete the required Eagle Personal Fitness Merit Badge, you must create and follow an exercise program over a 12-week period.In this article, you'll learn how to create your own 12-week plan to reach your fitness goals.In addition, I've also included a printable Personal Fitness Program that you can use to track your progress as you work on that requirement.
ScoutSmart's 12-week personal fitness planDownload
If you haven't already met requirements 1-6 and 9 of the Personal Fitness Merit Badge, I've also written a complete guide to help you meet all of the badge knowledge requirements.Click hereCheck out.
Now it's time to start building your program! First, take a minute to review requirements 7 and 8 of the Personal Fitness Badge.
requirement 7)Using the results of your fitness tests, define a comprehensive 12-week fitness program. Make sure your program includes the resistance, intensity, and warm-up guidelines outlined in the Personal Fitness Merit Badge booklet. Before beginning the exercises, ask your counselor and parents to approve the program.
application8)Conduct the fitness program outlined in requirement 7. Keep a record of your fitness program activity (how long you exercised, how much you ran, swam, or cycled, how many exercise repetitions you completed, your exercise heart rate, etc.). Keep a record of your weekly healthy eating goals. Repeat aerobic fitness, muscle strength, and flexibility tests every four weeks and record your results. After week 12, repeat all required activities in each of the three test categories, recording your results and showing improvements in each category. Discuss how well you achieved your healthy eating goals in those 12 weeks. Discuss the benefits of your experience and describe your long-term plans for personal fitness.
I have? Basically, over the next 12 weeks, you create a plan to improve in 3 areas of your fitness:
- Cardiopulmonary fitness:This is related to heart and lung health. To improve your cardiorespiratory fitness, consider doing aerobic activities such as running, swimming or jumping jacks.
- Muscle strength/endurance:This refers to the strength and length of time you are able to exert force with your muscles. To improve your muscle strength and endurance, you should perform exercises that involve multiple muscle groups. This includes push-ups, pull-ups and squats.
- Flexibility:This refers to your body's ability to perform through its full range of motion. Increasing your flexibility can help prevent injuries and alleviate body aches and pains. Stretch regularly to improve flexibility.
In your plan you should include exercises to target these fitness areas about 2-4 times a week.Your goal should be to slowly increase the difficulty of your program as you get stronger. Combine your workouts with the BSA fitness test as you work to improve your results over time.
Below are the guidelines for the official BSA personal fitness test:
The BSA Personal Fitness Test (taken every 4 weeks)
As indicated byusscouts.orgthe physical fitness tests specified for requirements 6 and 8 are as follows:
- Aerobic conditioning test
Record your performance on one of the following tests:- Run/walk as fast as you can, as far as you can in nine minutes
OR - Run/walk a mile as fast as you can
- Run/walk as fast as you can, as far as you can in nine minutes
- flexibility test
Using a sit-and-reach box constructed to the specifications in this merit badge booklet, perform four repetitions and record the fourth reach. This last break must be held for 15 seconds to qualify. (Remember to keep your knees down.) - strength tests
You need to do the sit-ups and other exercise (be it crunches or pull-ups). You can also do all three for additional experience and benefits.- sit-ups.Record the number of sit-ups performed correctly in 60 seconds. Sit-ups must be performed as explained and illustrated on the merit booklet badge.
- pull-ups.Record the total number of pull-ups performed correctly in 60 seconds. Follow the procedures outlined in the Medal of Merit booklet.
- push ups.Record the total number of push-ups performed correctly in 60 seconds. Follow the procedures outlined in the Medal of Merit booklet.
Click hereto view the testing procedures featured in the Badge of Merit booklet.
For instructions on how to build the Sit and Reach Box,Click here.
(The illustration shows the dimensions for building the reach box in inches, while the requirements chart in the brochure states the Scout's reach measurement in centimeters (cm). Attach a measuring tape calibrated in inches and cm to the top plate or mark the top edge in cm. The measurement scale should range from 0 at the front edge of the top edge to 53 cm at a point 0.34 cm in front of the back edge. This leaves the 23 cm point 0.14 cm behind the front of the foot plate.)
Create your own personal fitness program
Using the test above and your results so far, watch this short video (4:37) to learn the basics of creating your own training plan:
I would recommend following the second division of the workout, which recommends 1 day of upper body exercise, 1 day of lower body exercise, and then a day of rest.However, instead of just working your muscles, I would suggest that one of these days is better suited for aerobic activities. To train flexibility, you should stretch at least every other day after your workout.
Download my 12-week fitness plan below to track your exercise type and frequency.With what you've learned in the video, I recommend planning your workouts into the plan ahead of time and marking them off when completed.
ScoutSmart's 12-week personal fitness planDownload
Get started filling out your 12-week plan in the section below. Evaluate your fitness test results and set a goal for your next test in 4 weeks. I would recommend trying to get a score 25% higher than before. Then, using the next sections, select some of the following exercises to include in your 12-week program.
Personal resistance, intensity and warm-up guidelines
warm-up guidelines: The BSA recommends that you warm up with several minutes of low-intensity exercise before each workout. I recommend running or jumping rope to get your blood flowing, but you can swim or brisk walk if you prefer.
After the low-intensity warm-up, briefly stretch and relax your muscles.Warning! If you are working on strength training, be careful not to overstretch beforehand.Being too flexible can increase your risk of muscle tears and other injuries if you neglect good form.
Resistance and intensity guidelines:When it comes to improving personal fitness, consistency is far more important than intensive training. Be careful not to overload yourself or injure yourself. Practice proper technique for high-intensity, endurance activities to protect your body.
Aerobic Exercise
Aerobic activity can improve your cardiorespiratory fitness, which leads to more energy and better health. To improve cardiorespiratory fitness, engage in aerobic activities that get your heart pumping and blood flowing.
Some examples ofExercises you can do to improve your aerobic fitness include:
- Operation:Run two or more kilometers at a steady pace. Try your best not to walk.
- Nadar:Swim for 15 to 30 minutes, making sure you have the correct posture and taking deep breaths.
- jump rope:Jump rope for 10 minutes.
- Running:Sprint distances between 200 and 800 meters to train your aerobic intensity.
Muscle Strength/Endurance
When training muscular strength and endurance, a good rule of thumb is to do 80% of your maximum amount of exercises in 3 sets. This means that if you can do a maximum of 10 push-ups, do 8 push-ups three times with rest between sets.
Some examples ofSome of the exercises you can do using this method to improve your muscle strength and endurance include:
- push ups
- sit-ups
- pull-ups
- squats
- Bizeps-Curls
- Burpees
- weightlifting(Make sure you are supervised and use the correct form)
flexibility
Being flexible is a great skill, but one that needs to be built gradually over time. To improve your flexibility quickly, stretch at least every other day or do some form of mobility exercise. Make sure your form is correct to avoid injury and don't push yourself too hard.
To get proper form in 6 great stretches that will greatly improve your flexibility, watch this video (7:37)
FAQs
What components of physical fitness are on the personal fitness merit badge? ›
The four areas of physical fitness are: 1) cardiorespiratory endurance, 2) muscular strength/endurance, 3) flexibility, and 4) body composition. Being balanced in these areas will help you to be prepared for a wide variety of physical challenges.
How do you get the personal fitness merit badge? ›- Complete the aerobic fitness, flexibility, and muscular strength tests, as described in the Personal Fitness merit badge pamphlet. Record your results and identify those areas where you feel you need to improve.
- Keep track of what you eat and drink for three days.
Most people tend to focus on one type of exercise or activity and think they're doing enough. Research has shown that it's important to get all four types of exercise: endurance, strength, balance, and flexibility. Each one has different benefits.
How long does the Personal fitness merit badge take? ›Scouts learn to keep themselves healthy while working on the Personal Fitness merit badge. They explore nutrition and exercise. They develop an exercise plan and carry it out over 12 weeks.
What is requirement 6 in personal fitness merit badge? ›6a) Complete the aerobic fitness, flexibility, and muscular strength tests, as described in the Personal Fitness merit badge pamphlet. Record your results and identify those areas where you feel you need to improve. 6b) Keep track of what you eat and drink for three days.
What is the personal fitness test? ›The physical fitness assessments to be conducted are those which provide a better reflection of one's health and well-being (i.e. cardiorespiratory fitness, body composition, flexibility, muscular strength and endurance) rather than those assessments that are sports performance/skill-based movements.
Can you do a merit badge by yourself? ›While some of the merit badges you'll earn will come from troop activities, some of the most rewarding badges are those that you choose and complete all on your own!.
How do I fill out the personal management merit badge? ›- 9a) Define the project. What is your goal?
- 9b) Develop a timeline for your project that shows the steps you must take from beginning to completion.
- 9c) Describe your project.
- 9d) Develop a list of resources. ...
- 9e) Develop a budget for your project.
- Cardiorespiratory Endurance. Cardiorespiratory endurance, also known as cardio, is the ability of the body to supply oxygen and energy for an extended period of physical activity. ...
- Muscular Endurance. ...
- Muscular Strength. ...
- Flexibility. ...
- Body Composition. ...
- Speed. ...
- Physical Intelligence.
- Lunges. Challenging your balance is an essential part of a well-rounded exercise routine. ...
- Pushups. Drop and give me 20! ...
- Squats. ...
- Standing overhead dumbbell presses. ...
- Dumbbell rows. ...
- Single-leg deadlifts. ...
- Burpees. ...
- Side planks.
What are the 5 basic physical fitness? ›
There are five components of physical fitness: (1) body composition, (2) flexibility, (3) muscular strength, (4) muscular endurance, and (5) cardiorespiratory endurance.
What is the easiest merit badge? ›The 3 simplest merit badges that any Scout can earn are Art, Fingerprinting, and Photography. These badges require few supplies and can be quickly completed in an afternoon.
Which merit badge is earned the most? ›Common Questions About Army Physical Fitness
A minimum passing score for each ACFT event is 60 points, for a total score of 360 for all six events. The required minimum score is the same for all Soldiers, regardless of career field.
Overall Difficulty: 9.
It'll take effort and perseverance to complete the Personal Management merit badge. Requiring a thorough understanding of various financial terms, as well as the completion of a few projects, Personal Management is easily one of the most difficult Eagle-required merit badges.
Learners in Grade 7 to 12 who achieve an aggregate of 80% and above in any given year will be issued with an Academic badge at Prize-giving that may be worn for one year. The aggregate is based on the first three terms of the year and includes academic subjects, not practical subjects.
What are the 8 fitness tests? ›- Check 1: Is your core weak?
- Check 2: Lower-body power.
- Check 3: Anaerobic endurance.
- Check 4: Mobility.
- Check 5: The Beep Test.
- Check 6: Upper-body power.
- Check 7: The Go-Muscle Test.
- Check 8: Flexibility.
...
What Does Your Sit and Reach Score Mean?
| Rating | Males (cm) | Females (cm) |
|---|---|---|
| Excellent | >70 | >60 |
| Very good | 61-70 | 51-60 |
| Above average | 51-60 | 41-50 |
| Average | 41-50 | 31-40 |
The ACE CPT Exam is known for being one of the most difficult personal training certifications to pass. Out of the almost 800-page textbook they select 150 questions that need to be completed in a three hour time limit. This can cause major anxiety as knowing what to study can be hard to determine.
How many merit badges do you need in total? ›A total of 21 merit badges (10 more than required for the Life rank) must be earned for the Eagle Scout rank, including these 14 merit badges: (a) First Aid, (b) Citizenship in the Community, (c) Citizenship in the Nation, (d) Citizenship in Society, (e) Citizenship in the World, (f) Communication, (g) Cooking, (h) ...
Is it possible to get every merit badge? ›
There are more than 135 merit badges, and any Scout, or any qualified Venturer or Sea Scout may earn any of these at any time.
Are blue cards required for merit badges? ›Q: Does a Scout need a hard copy of a Blue Card when working on merit badges? No. Since the introduction of Scoutbook, the BSA has offered Scouts two ways of recording merit badge requirement completion: The Blue Card and Scoutbook. Both remain authorized methods to record merit badge work.
Is there a tattoo merit badge? ›If your scouts have already earned the Exploration merit badge and are looking for something more interesting, it's your lucky day! The Tattoo Merit Badge was just announced and the merit badge pamphlet is available in scout shops and as electronic download.
Can a scoutmaster deny a merit badge? ›The Scoutmaster can withhold his signature on a Scout's merit badge application if he feels the Scout isn't "ready" for a particular merit badge.
How many miles do you have to walk for the hiking merit badge? ›To earn your Hiking merit badge, you'll need to complete the dreaded 20-miler, plus 5 other difficult hikes. Even for most adults, that's insane!
What is requirement 8 personal management? ›8. Demonstrate to your merit badge counselor your understanding of time management by doing the following: (a) Write a “to do” list of tasks or activities, such as homework assignments, chores, and personal projects, that must be done in the coming week. List these in order of importance to you.
What is personal management merit badge? ›Scouts learn to manage their time, treasure, and talents while working on the Personal Management merit badge. They investigate different aspects of saving money and investing. They learn time management techniques. And they consider how their talents might lead to a future career and explore those possibilities.
What is the personal management merit badge? ›The Personal Management Badge is earned by Scouts who have mastered long-term and short-term life planning. This badge is primarily for Scouts to understand how to prepare for life events, budget, and the value of money This badge is a requirement for the Eagle Scout Award.
What are the 8 components of fitness? ›- Body Composition.
- Muscular Fitness.
- Cardiorespiratory Endurance.
- Flexibility.
- Balance.
- Coordination.
- Power.
- Agility.
Examples include brisk walking, jogging, swimming, and biking. Strength, or resistance training, exercises make your muscles stronger. Some examples are lifting weights and using a resistance band. Balance exercises can make it easier to walk on uneven surfaces and help prevent falls.
What are the 3 main types of exercise? ›
The three main types of physical activity are aerobic, muscle strengthening, and bone strengthening. Balance and flexibility activities are also beneficial. Aerobic activity is the type that benefits your heart and lungs the most.
What are 8 different exercises? ›- Bridge. The bridge helps to strengthen your abdomen, hamstrings, and lower back. ...
- Side plank. The side plank exercise can strengthen your core by working major muscle groups in the mid-section. ...
- Elbow plank. ...
- Push-ups. ...
- Squats. ...
- Walking lunges. ...
- Abdominal crunch. ...
- Reverse Dips.
Walking. Walking is simple, yet powerful. It can help you stay trim, improve cholesterol levels, strengthen bones, keep blood pressure in check, lift your mood, and lower your risk for a number of diseases (diabetes and heart disease, for example).
What are the 6 skill related components of fitness? ›There are six skill-related fitness components: agility, balance, coordination, speed, power, and reaction time. Skilled athletes typically excel in all six areas. Agility is the ability to change and control the direction and position of the body while maintaining a constant, rapid motion.
What are all of the basic exercises? ›- Squats for your legs, stomach, and lower back.
- Lunges for your upper legs and glutes.
- Planks for your core, back, and shoulders.
- Push-ups for your chest, shoulders, triceps, and core.
- Pull-ups for your biceps, triceps, forearms, wrists, shoulders, and core.
Physical fitness is a state of health and well-being and, more specifically, the ability to perform aspects of sports, occupations and daily activities. Physical fitness is generally achieved through proper nutrition, moderate-vigorous physical exercise, and sufficient rest along with a formal recovery plan.
What is the oldest merit badge? ›The Invention merit badge was one of the BSA's 57 original merit badges, all introduced in 1911. The first 57 spanned a number of subjects, from Agriculture to Taxidermy. Many of these badges, like Archery, First Aid and Swimming, are still offered today.
What is the hardest Eagle-required merit badge? ›Personal Management (Hardest)
Now, this list might be different for you based on your merit badge counselor, your past experiences, and your level of physical fitness.
Beginning July 1, 2022, the Citizenship in Society merit badge will be required for any youth seeking to achieve the prestigious Eagle Scout rank. The Boy Scouts of America introduces the Citizenship in Society Merit Badge, the newest merit badge for youth in the Scouts BSA program.
What is the rarest Boy Scout award? ›The William T. Hornaday Award was created in 1915 to recognize major contributions to and service in environmental conservation, and is one of the rarest awards available in Boy Scouting.
Who was the youngest Eagle Scout? ›
The court of honor (of the Boy Scouts) held an open session Tuesday night at headquarters of the "00" troop ... Victor Holt Jr. of Troop 20, 12 years old, was advanced to Eagle scout and will be initiated into the fraternity Tuesday… In April of 1921 Holt was the youngest Eagle Scout in the United States.
How many Scouts have earned all 137 merit badges? ›Boy Scouts who have earned all merit badges
There have been 474 confirmed Boy Scouts who have earned all the merit badges. The first Boy Scout to do so was Stephen Porter in 1914.
Good nutriition is related the other cimponents of personal fitness, because it means that you are contributing to your body health and physical pisque. The scout law states that we must keep ourselves physically strong, mentally awake, where the scout oath says to be thrifty and clean.
What is physical fitness in Jrotc? ›Physical fitness is a key component to the JROTC program. It constitutes 20 percent of corps activities and allows students to improve their health and wellness. As stated in the syllabus, "PT" will be 15 percent of the students grade by the end of each semester.
What is physical fitness component of golf? ›Strength training, cardio, flexibility work, and of course, the all-important recovery all play a role in a golfer's fitness. Here are the most important golf fitness components you need to know for players to get the most out of their training and improve their game on the course!
What are the 9 components of physical fitness? ›- Body Composition.
- Muscular Fitness.
- Cardiorespiratory Endurance.
- Flexibility.
- Balance.
- Coordination.
- Power.
- Agility.
Another popular technique is to divide the Law into four triplets: trustworthy-loyal-helpful, friendly-courteous-kind, obedient-cheerful-thrifty, and brave-clean-reverent.
What are the 5 components of fitness? ›There are five components of physical fitness: (1) body composition, (2) flexibility, (3) muscular strength, (4) muscular endurance, and (5) cardiorespiratory endurance.
What is the 7th part of Scout guide law? ›6. A Guide is disciplined and helps protect public property. 7. A Guide is courageous.
What are the 3 types of physical fitness? ›The three main types of physical activity are aerobic, muscle strengthening, and bone strengthening. Balance and flexibility activities are also beneficial. Aerobic activity is the type that benefits your heart and lungs the most.
What does personal fitness mean in high school? ›
The purpose of this course is to (a) acquire knowledge of physical fitness concepts (b) understand the influence of lifestyle on health and fitness, and (c) begin to develop an optimal level of fitness.
Does JROTC get you fit? ›YES! Physical fitness is part of the JROTC curriculum. Students will participate in organized physical fitness once a week. Accomodations can be made for students with certain physical restrictions.
What are the six skill components of physical fitness? ›There are six skill-related fitness components: agility, balance, coordination, speed, power, and reaction time. Skilled athletes typically excel in all six areas.