Personal Fitness MB Req 6 7 8.xlsx

	A	C	D	E
1	Personal Fitness Merit Badge		Scout Name:
2			Submission Date:
3	Requirement 6
4	Before doing requirements 7 and 8:
5	a: Complete the aerobic fitness, flexibility, and muscular strength tests, as described in the Personal Fitness merit badge pamphlet. Record your results and identify those areas where you feel you need to improve.
6	b: Keep track of what you eat and dring for 3 days. Identify 3 healthy eating goals you want to work on.
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8	Aerobic Fitness (Test Record your performance on ONE of the following tests):	Do I need to improve? (y/n)
9	a. Run/walk as far as you can as fast as you can in nine minutes	Distance?
10	b. Run/walk 1 mile as fast as you can	Time?
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12	Flexibility Test
13	Sit and Reach - Using a sit-and-reach box constructed according to specifications in the Personal Fitness 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.) We have one at the T3K scout hut, or while during quarantine, work with your parents to take the measurement. Idea --- sit on the top step of your stair case with your feet exactly at the edge of the top step. Then, with your parents help (and a measuring stick), make the flexibility reaches and see how much past your toes/feet you can get. This will be used as a baseline.	Measurement?
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15	Strength Tests You must do the sit-ups exercise and one other (either push-ups or pull-ups). You may also do all three for extra experience and benefit.
16	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 Personal Fitness merit badge pamphlet.	# situps?
17	b. Pull-Ups Record the total number of pull-ups completed correctly in 60 seconds. Be consistent with the procedures presented in the Personal Fitness merit badge pamphlet.	# pull ups?
18	c. Push-Ups Record the total number of push-ups completed correctly in 60 seconds. Be consistent with the procedures presented in the Personal Fitness merit badge pamphlet.	# push ups?
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21	b. Keep track of what you eat and drink for three days.	Day 1	Day 2	Day 3
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41	Identify three healthy eating and exercise goals you want to work on. Be specific and set a goal / timeline
42	Examples :
43	reduce eating high carbohydrate foods by 50% (cookies, chips, starches)	1
44	cut my consumption of candy, sugary drinks and junk food by 75%
45	Lose 15 pounds, with a goal of XX weight	2
46	eat at least one form of fruit and one form of vegetable each day
47	increase my # of situps to 30 in one minute	3
48	run 1 mile in 8:30 minutes
49	Bench press 100 pounds 8 times by Date (MM/DD/YYYY)
50	complete my designed workout, min of 3 time per week
51	get outside and do an aerobic activity each day, for 1 hour
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