Troop 505 Personal Fitness Progress Workshop May 1

To Keep Myself Physically StrongIn addition to planning for our upcoming District Camporee, Troop 505 has scheduled a professional fitness instructor to counsel any Scout interested in earning the Personal Fitness Merit Badge. The counselor is planning to attend the May 1st Troop meeting from 7:30-8:30pm to review progress on requirements 1-5.

PLEASE WEAR YOUR CLASS B TO THIS TROOP MEETING and come prepared to exercise.

Any Scout interested in working with the Personal Fitness counselor must read the BSA Personal Fitness Merit Badge Pamphlet, have a complete BSA Health Form B signed by their physician and complete requirements 1-5 (in preparation for a discussion with the counselor), prior to our May 1st Troop meeting.

If the counselor feels the Scouts has successfully completed the requirements 1-5 for the Personal Fitness Merit Badge, we will begin working on requirements 6-7 below:

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: a. Run/walk as far as you can in nine minutes OR b. 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 steady for 15 seconds to qualify. (Remember to keep your knees down.)

Strength Test 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 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 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 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. f. If possible, have the same person take the measurements whenever you are ready to be remeasured to chart your progress. .

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 discussed in the Personal Fitness merit badge pamphlet. Before beginning your exercises, have the program approved by your counselor and parents.

The Personal Fitness Merit Badge Workbook can be found at