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Personal Fitness MB 3-month tracking guide

For those of you who haven’t done their 3-mo exercise plans, the info below can help you get it done and approved (needs to be approved by Kathy Pientka, Greg Pientka or Cheryl Baylor before you start tracking your exercise).  As soon as you’re done, email or  Once we email you approval, you can start tracking your exercises.

Enter your plan on the troop Google tracking sheets & do your tracking there or on a printed copy (enter it online later) at:

The following is directly from the Personal Fitness Merit Badge Book:

 Personal Fitness REQUIREMENTS related to 3-month tracking section:

  1. 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. (CJB:  Be sure to enter results on the tracking spreadsheets!)
  2. 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. (CJB:  Suggestions sent to Scouts who submitted their plans done 6/15)
  3. 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.). Repeat the aerobic fitness, muscular strength, and flexibility tests every four weeks and record your results. After the 12th week, repeat the three tests, record your results, and show improvement in each one. For the body composition test, compare and analyze your pre-program and post-program body composition measurements. Discuss the meaning and benefit of your experience and describe your long-term plans regarding your personal fitness. (CJB:  You must improve on each test to earn the MB, so be sure your plan includes enough exercise for you to see improvement!)

Sample Program

This program is for an already physically active Scout who is fairly aggressive about the benefits he wants to achieve. He also has access to a swimming pool and some special exercise equipment.

For variety, the sample program has several warm-up and exercise options. You can include options or alternative routines in your program or choose one specific routine. Remember to consider access and convenience in making these selections.

If you are going swimming, biking, skating, or whatever your routine, be sure to follow all safety rules and requirements. Do not attempt to use weights or other special equipment without getting instruction on the safe use of this equipment from a coach, instructor, or experienced user.

Now, using the sample program as a model, list your personal fitness test results and personal goals to plan your own 12-week fitness program. Begin by filling in the last column (Goals) on your fitness measurement sheet. Decide what you want to achieve on each of the aerobic, flexibility, and strength measurements. Be realistic but challenge yourself to make a substantial improvement on each measure. Then figure out what routines will get you from your starting measurements to your goals. Plan your fitness program accordingly. You may want to adjust and revise your program every week or two as you progress. Be sure that your program is reviewed and approved by your counselor before you begin the exercises.


Sample Physical Fitness Program

#1 — Warm-Up Routine

(Practiced before each aerobic or strength routine)

  1. Do ONE of the following:
  2. Jog or run in place two to three minutes.
  3. Do an easy rope skip for one to two minutes.
  4. Walk briskly for three to five minutes.
  5. Swim an easy stroke at a slow speed for 100 yards.
  6. Do stretching exercises for three to five minutes.

#2 — Aerobic Routine

(Two or three times per week; alternate with the strength routine. The distance, repetitions, and rest intervals should be reviewed and adjusted weekly as your performance improves.)

Jog-walk-swim program:

Jogging time _________ Repetitions __________ Rest time ________

Swimming distance ________ Repetitions __________ Rest time ________

Walking time __________ Repetitions __________ Rest time _________

#3 — Strength Routine

(Two or three times per week; alternate with aerobic routine; weights, repetitions, and rest intervals to be reviewed and adjusted weekly, as appropriate)

Weight lifting:

  1. Press:

Weight ______ Repetitions _______ Sets _______ Rest time _______

  1. Curls:

Weight ______ Repetitions _______ Sets _______ Rest time _______

  1. Bench press:

Weight ______ Repetitions _______ Sets _______ Rest time _______

  1. Squats:

Weight ______ Repetitions _______ Sets _______ Rest time _______

#4 — Flexibility Routine

(Five times per week)

  1. Hamstring stretch. Lie flat; extend one knee toward the head, with hands clasped together behind the knee. Slowly lift the foot upward, hold 15–20 seconds, then slowly lower back to the starting position. Repeat with the other leg. Do three repetitions.
  2. Lower trunk rotations. Lie flat with knees slightly bent. Keep the knees together and slowly lower them to the left; hold 10–15 seconds. Raise the knees back to the starting position, then slowly lower the knees to the right; hold 10–15 seconds. Do three repetitions.
  3. Cats and camels. Get on hands and knees, with hands and knees a shoulder’s width apart. Slowly arch the back upward, then lower it toward the floor. Straighten the back to a comfortable position.

Do five repetitions.

#5 — Cool-Down

(Five-minute “walk-and-talk” after each aerobic or strength routine)

Do not neglect the cool-down period, which helps prevent muscle cramps after exercise and enhances the benefits of your physical fitness program.

Analyzing Your Record

After week 12, compare your last test results to your first. Requirement 8 says you must show improvement on the aerobic, flexibility, and muscular strength tests. If you have shortened your time for the mile run or doubled your number of pull-ups, the quantity of your performance has improved. But think also about your fitness quality:

  • What is your recovery time after strenuous exercise? (How long does it take for your heart rate to return to its normal, resting rate?)
  • What changes have occurred in your overall stamina and endurance? Are you more/less sleepy during the day?
  • Have your eating habits changed?
  • Do you enjoy participating in physical activities?

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