Personal Fitness — Merit Badge

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Scout	AWARD	Req 1					Req 2		Req 3							Req 4			Req 5				Req 6						Req 7				Req 8Complete any one
Scout		1a	1b	1c	1d	1e	2a	2b	3a	3b	3c	3d	3e	3f	3g	4a	4b	4c	5a	5b	5c	5d	6a	6b	6c	6d	6e	6f	7a	7b	7c	7d	8a	8b
Oliver V.Star	★	□	□	□	□	□	□	□	□	□	□	□	□	□	□	□	□	□	□	□	□	□	□	□	□	□	□	□	□	□	□	□	□	□

Requirements

From the official BSA merit badge pamphlet — wording is paraphrased here. Confirm against the current pamphlet for sign-off.

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For the whole badge

Describe a physically fit person

Describe a mentally, emotionally, and socially fit person

Describe a spiritually fit person

Explain why it's important to be fit in all these ways

Discuss how personal fitness relates to the Scout Oath and Law

Discuss the importance of an annual physical exam and what it covers; note your last exam

Explain the importance of dental exams and daily oral care; note your last dental exam

Explain your exercise routine, whether it covers all four fitness components, and disease-risk impact

Discuss harmful substances you avoid and how that affects your risk factors

Explain vaccine-preventable diseases and your own immunization status

Discuss how nutrition relates to fitness and whether you eat a balanced diet

Discuss a healthy weight for you and how you maintain it

Explain the importance of adequate sleep and whether you get enough

Discuss quality family/social time and how you contribute to home life

Define a cardiorespiratory measure: timed 1-mile walk/run (or counselor-approved alternate)

Define two strength/endurance measures: sit-ups/plank, and push-ups/pull-ups (60 sec each)

Define a flexibility measure (e.g., sit-and-reach or back-scratch test)

Complete and record the baseline assessments defined in requirement 4

Identify your strongest/weakest fitness areas; choose one to target for improvement

Keep a three-day log of what you eat and drink

Set at least two diet/nutrition improvement goals based on your food log

Include a warm-up: low-intensity movement or stretching before each workout

Include a cardiorespiratory element: 15-30 minutes, at least three times per week

Include a muscular strength/endurance element targeting muscles per your improvement goals

Include a flexibility element (back stretches, trunk rotation, hamstring stretches)

Include a cool-down: low-intensity movement or stretching after each workout

Include a plan for achieving your two diet/nutrition improvement goals

Complete and log 12 consecutive weeks of the program (may resume after gaps under two weeks)

Repeat fitness assessments at weeks 4, 8, and after completion; show improvement over baseline

Keep 3-day food logs during weeks 8 and 12; show improvement toward your diet goals

Discuss your results, improvements, and insights with your counselor after completing the program

(Do any one of the following)

Research three personal-fitness careers; research one in depth (training, outlook, salary)

Research how a fitness area could support a hobby or lifestyle; research education/costs/organizations

Scout Troop 79