MERIT BADGE COUNSELOR: John Anthony
NAME:
CURRENT RANK:
I AM WORKING ON (CHECK ALL THAT APPLY): TENDERFOOT 2ND CLASS 1ST CLASS
PERSONAL FITNESS MERIT BADGE SCOUTSTRONG (PALA)
FITNESS REQUIREMENTS FOR RANK AND MERIT BADGE
TENDERFOOT
Record your best in the following tests:
Pushups (done correctly in 60 seconds)
Situps or curl-ups (done correctly in 60 seconds)
Back saver sit-and-reach (distance stretched and hold briefly)
1 mile walk/run
Develop and describe a plan for improvement
Keep track of your actitiviy for at least 30 days
Show improvement in each activity
2ND CLASS r
After completing Tenderfoot 6c, be physically active for at least 30 min each day for 5 days a week for 4 weeks
Keep track of your activities
share your challenges and succeses
Set a goal for continueing physical activitye and develop a plan to do so
1ST CLASS
After completing 2nd Class requirement 7a,
be physically active for at leats 30 min each day for 5 days a week for 4 weeks
Keep track of your activities
PERSONAL FITNESS MERIT BADGE
6A Complete aerobic fitness, flexibility and muscular strength tests
record results and identify areas where you feel you need to improve
6B keep track of what you eat and drink for 3 days.
identify healthy eating goals you want to work on
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
have the program approved by your counselor and parents.
8 Complete the physical fitness program you outlined in requirement 7
Keep a log of your fitness program activity (how long you exercised; how far you ran, swam, or biked;
how many exercise repetitions you completed; your exercise heart rate; etc.)
Keep a log of your weekly healthy eating goals.
Repeat the aerobic fitness, muscular strength, and flexibility tests every four weeks and record your results.
After the 12th week, repeat all of the required activities in each of the three test categories,
record your results, and show improvement in each one.
Discuss how well you met your healthy eating goals over these 12 weeks.
Discuss the meaning & benefit of your experience, describe your long-term plans regarding your personal fitness.
SCOUTSTRONG PALA - Presidental Active Lifestyle Award
ADULTS AND SCOUTS CAN EARN THIS PATCH
meet a daily activity goal of 30 minutes a day for adults and 60 minutes a day for kids under 18
for at least five days a week,ffor six out of eight weeksf
Each week will focus on a healthy eating goal.
Each week add a new goal while continuing with the prior goals
Healthy Eating Goals:
half my plate is fruit and vegetable
at least half the grains I consume will be whole grains
choose fat free or low fat (1%) milk, yogurt or cheese
drink water instead of sugary drinks
choose lean sources of protein
compare sodium in foods like soup and frozen meals and choose foods with less sodium
eat seafood this week
pay attention to portion size
You may also want to check out these merit badges - your activities could help you complete requirements!
Athletics
Backpacking
Canoeing
Cycling
Geocaching
Golf
Kayaking
Rowing
Scuba Diving
Skating
Sports
Swimming
Water Sports
REQ FOR WEEK 1 WEEK 4 WEEK 8 WEEK 12
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Tenderfoot 1 MIILE RUN/WALK (MINUTES/SECONDS)
PF MB OR
9 MIN WALK - RECORD DISTANCE
Tenderfoot SIT AND REACH (INCHES)
PF MB LEFT LEG
RIGHT LEG
Tenderfoot SITUPS (IN 1 MIN)
PF MB OR
CURL UPS (IN 1 MIN)
PULL UPS (IN 1 MIN)
OR
BURPEES (alternative to Pull Ups) (in 1 MIN)
Tenderfoot PUSH UPS (IN 1 MIN)
PF MB PLANK
BENT KNEE
REQ 6b Keep track of what you eat and drink for three days.
Day 1 Day 2 Day 3
Identify three healthy eating goals you want to work on:
3
Req 7 Outline a comprehensive 12-week physical fitness program using the results of your physical 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.
Warm-up:
Aerobic Exercises:
Strength Exercises:
Flexibility Exercises:
Cool-Down:
(input at least one measurement of your activity)
Date Fitness Activity Distance Duration Repetitions Heart Rate PALA Goal
Week 1 select one
Week 2 select one
Week 3 select one
Week 4 select one
Week 5 select one
Week 6 select one
Week 7 select one
Week 8 select one
YOU'VE EARNED THE PALA AWARD!
Week 9
Week 10
Week 11
Week 12
