Personal Fitness Merit Personal Fitness Merit BadgeBadge

How do I start?How do I start?

• If you are here, you MUST have a “Blue Card” signed by your Scoutmaster and filled out by you!

• You must have a copy of the CURRENT requirements for Personal Fitness.

• You must be prepared to take this seriously!

What is Personal FitnessWhat is Personal Fitness• Personal Fitness is not the same as

Physical Fitness.

• What does it mean to be Fit?– To be healthy and in a state of readiness.

• Fitness then, is achieving the best quality of life.

• Personal Fitness must then be YOUR effort to reach a desired quality of life.

Personal Fitness = Total FitnessPersonal Fitness = Total Fitness * *

• Personal fitness can be thought of as total or complete fitness with 5 components or elements:

1. Social Fitness2. Mental and emotional Fitness3. Spiritual Fitness4. Physical Health5. Physical Fitness

Is everyone the same?Is everyone the same?

• Personal fitness is different for everyone.

• Your level of Personal Fitness (highest quality of life) is determined by your level of all 5 components.

• All 5 components interact; so neglecting one, affects the others.

• High levels of one component will likewise affect the others. (eg. Bridge)

Measuring these ComponentsMeasuring these Components

• Can we measure all 5 components of Personal Fitness?– Yes but its not easy.

• For our purposes, we will only be measuring Physical Fitness, but will talk about the others.

Balance is good!Balance is good!

• If you know your weaknesses, you can begin to strengthen them.

• The Scout who eats the right things but does not exercise will do poorly in physical activities.

• You may be tall and strong, but not a good leader…recognize that and work on it.

More reasons for Balance *More reasons for Balance *

• If you exercise a lot but don’t eat properly, you may cramp or be to tired or even get sick.

• A scout who works and plays hard all day during camp, but does not eat or sleep well, will be weak the next day.

• If you’re fit, then you know you are making the best use of your physical talents.

How do the 5 components relate to How do the 5 components relate to the Scout Oath and Law? *the Scout Oath and Law? *

• What is the Scout Oath, Law, slogan and Motto?

• Being personally fit allows you to be cheerful, strong, mentally awake, helpful and prepared. It also helps you to remember to do a good turn daily.

The Physical ExaminationThe Physical Examination

• Most doctors offices have you or your parents fill out a personal and medical questionnaire.

– It asks about diseases you or your family members have had; about allergic reactions and about any medicines you take.

What’s included in the physical?What’s included in the physical?

• Measurements of:– Height and weight.– Heart rate, blood pressure– Heart and lung sounds

• Examination of EENT

• Testing of your reflexes

What will they ask you?What will they ask you?

• The health care worker (Dr, Nurse or physician’s assistant), may ask about:– Your psychological (mental and social) traits.– Your nutritional habits– Your physical activity– Your family circumstances

Why is a physical exam important?Why is a physical exam important?

• At each exam, your Doctor may identify symptoms or conditions that need to be treated.

• You may not have given these symptoms a second thought.

Why do we need them? *Why do we need them? *• Regular exams help your doctor keep

track of your health.

• He/She monitors your health and records the changes.

• This is important later in life when your complete medical history is needed.

• Regular visits and exams help to maintain your physical health!

• Many diseases are preventable!

Disease PreventionDisease Prevention

• What things make you susceptible to disease?– Daily habits…interacting with others.– Poor eating habits weaken your body.– Weak muscles make you more vulnerable to

injuries.– Not dressing warmly in wet and cold weather.

Primary PreventionPrimary Prevention

• What does that mean?– Practicing good health habits– Preventing bad habits from forming

• Identifying and eliminating Risk Factors help to prevent disease.

What are Risk Factors?What are Risk Factors?

• A risk factor is something that increases the chance, (risk), of getting the disease.

• Some risk factors can’t be changed– Age, Gender or Race.

• Some risk factors can be changed.– Dietary habits, Sun Exposure, exercise,

smoking.

What are the Youth Risk Factors that affect What are the Youth Risk Factors that affect Cardiovascular Disease in Adulthood? *Cardiovascular Disease in Adulthood? *

• Obesity• High blood pressure• High blood cholesterol• Diabetes• Smoking• Gender• Exercise• Family history

Why preventive habits help *Why preventive habits help *

• When you are young, you are usually in good health. You exercise, don’t smoke etc.

• As you get older, you develop bad habits, or don’t care.

• These bad habits can lead to serious health problems later. (Heart, Lungs etc.)

• Preventive habits help you live better and longer.

What are some Preventable What are some Preventable diseases? *diseases? *

• Those prevented by Vaccination:– Diphtheria, Pertussis, Tetanus, Meningitis,

Polio, mumps, measles.

• Those prevented by good health habits:– Acquired Immune deficiency syndrome (AIDS)– Rheumatic Fever– Colds

What are the Seven Danger signs What are the Seven Danger signs of Cancer? *of Cancer? *

• Appearance of any unusual lump.

• Any unusual bleeding or discharge.

• Any change in a wart or mole.

• Chronic indigestion or difficulty in swallowing.

• Persistent cough or hoarseness.

• A sore that will not heal.

What is Social Fitness? *What is Social Fitness? *

• Social Fitness is a component of Personal Fitness.

• Social Fitness is living the Scout Law, the motto, slogan and the Oath.

• Trying to live these Scout virtues makes you Socially Fit…think about it!

• The Scout who is recognized as a Scout by his actions rather than by a uniform has truly live the Scout Law.

What Social Skills help to be What Social Skills help to be Socially Fit?Socially Fit?

• Friendship…everyone needs someone to talk to and share feelings with.

• Communication…this means being a good listener as well as a good talker.

• Accepting others and accepting someone without judging them.

• Spending time with friends helps strengthen friendships and builds understanding, trust and respect.

What is “Peer Pressure?”What is “Peer Pressure?”

• You can’t stop Peer pressure…but DON’T allow people to tease you or push you to take part in activities that make you uncomfortable!

• You can always walk away or just ignore others who make you feel uncomfortable.

• The key to peer pressure is whether or not YOU allow it to guide your actions.

• Don’t be afraid to talk about uncomfortable situations with someone, (friend or adult), whom you trust!

What is Mental and Emotional What is Mental and Emotional Fitness? *Fitness? *

• It is being free of excessive anxiety and worry that interfere with school, family, friendships and a healthy social life.

• Anxiety and worry are normal parts of life. When it becomes excessive though, it is not healthy.

• Don’t be afraid to talk to someone about it that you trust, (friend or adult).

What is Spiritual Fitness? *What is Spiritual Fitness? *

• Every Scout has a Duty to God…we say it in our Oath and Law.

• You are expected to recognize your duty to God and the religious principles you learn.

Nutrition *Nutrition *

• If your body does not get the nutrients it needs, it will not function at its best.

• Poor nutrition can lead to fatigue, lack of energy, slow healing of injuries, dehydration, weight loss, fat build up.

NutrientsNutrients

• Six basic nutrients come from the foods we eat– Protein – essential for cell growth and repair; also

helps make antibodies.– Fat – part of cell walls.– Carbohydrates – main source of energy for your

muscles and nervous system.– Water – essential to your life. (60%)– Vitamins – help with bodily chemical reactions– Minerals – also help with chemical reactions

Food GroupsFood Groups

• They are:– Grains (Bread, Crackers, Cereal, Rice,etc.)– Vegetable/Fruits – Meats/legumes (main provider of protein)– Dairy

Prioritize FoodsPrioritize Foods

• Rank the food groups when preparing meals or snacks.– 1. Vegetables– 2. Grains– 3. Fruits– 4. Dairy Products– 5. Meats and Legumes

Components of a Weight Control Components of a Weight Control Program *Program *

• Exercise – builds stronger muscles and muscular endurance.

• Good Nutrition – eating properly balances your calories and shrinks excess body fat.

• Behavior Modification – changing your behavior. One change might be to exercise everyday.

Physical FitnessPhysical Fitness

• This is one of the original elements of PERSONAL Fitness.

• What is Physical Fitness:– Being able to do vigorous physical work

without getting to tired and still having energy to do normal daily things.

Four Elements of Physical Fitness *Four Elements of Physical Fitness *

• Cardiovascular Endurance

• Muscular strength and endurance

• Flexibility

• Body Composition

Why is it important to have balance Why is it important to have balance among these elements? *among these elements? *

• Exercise and good health are related to each other.

• You will live longer

• The four elements rely on each other.

Cardiovascular EnduranceCardiovascular Endurance

• The ability to maintain activity that is Aerobic. (exercises that involve muscles, are continuous and rhythmic)

• Examples include:– Running, walking and bicycling.– Swimming

Guidelines to improve Guidelines to improve Cardiovascular FitnessCardiovascular Fitness

• Warm Up First– 5 to 10 minutes of low intensity movements followed

by several minutes of stretching.– Warm up will help decrease chances of injury and will

get your body’s muscles, heart and metabolism ready to exercise.

• Exercise using aerobic activities• Exercise 3 to 5 times each week.• Exercise 20 to 60 minutes each time.• Exercise at 60 to 85 percent of your maximum

heart rate.

Muscular Strength and EnduranceMuscular Strength and Endurance

• Muscular strength is: the ability of your muscles to contract and exert force against an opposing force. (lifting a certain amount of weight.)

• Muscular endurance is: the ability of your muscles to contract repeatedly or hold a contraction against an opposing force. (hiking up a mountain or carrying supplies to camp.)

FlexibilityFlexibility

• Defined as a joint’s range of motion.– For the most part, the lower back and the legs

need the most attention.

• Stretching is an important part of the warm up.– Stretch during warm up and again at the end

of your exercises. (15 to 30 seconds sustained each stretch)

Sit and ReachSit and Reach

• Easiest way to measure the flexibility of your lower back and the back of the thighs.

• Can do this with a chair or other household item.

Body CompositionBody Composition

• Defines as the proportion of your body that is fat or muscle.

• Can calculate it, or actually measure it.

• Aerobic exercise helps control your weight and therefore your body composition.

• When exercising to lose weight, low-intensity exercise for long periods of time is best. (lap swimming or jogging)

Sample ProgramSample Program

Keeping Track *Keeping Track *

• Outline a 12 week physical fitness program for yourself using the results of your fitness tests.

• Be sure to include endurance, intensity and warm up guidelines.

• Get the program approved before starting.

Aerobic, Muscular and Fitness Aerobic, Muscular and Fitness Tests.Tests.

• Repeat these tests that you did initially. Do it every 2 weeks.

• Watch as these things change over the 12 weeks.

• We’ll meet again in 12 weeks for the final requirement.

Questions about what we discussed ?