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37HealthRequirement 1a2 – Bad Habits - Smoking1a2 how the use of tobacco products, alcohol, and other harmfulsubstances can negatively affect our personal fitnessSmoking triples risk of developing cardiovascular disease Heart disease Stroke

38HealthRequirement 1a2 – Bad Habits - Smoking1a2 how the use of tobacco products, alcohol, and other harmfulsubstances can negatively affect our personal fitnessSmoking increases risk of many cancers: Mouth Larynx Lungs Kidneys Leukemia Many others

39HealthRequirement 1a2 – Bad Habits - Smoking1a2 how the use of tobacco products, alcohol, and other harmfulsubstances can negatively affect our personal fitnessStopping can be extremely difficult Nicotine is a highly addictive drug Stopping can lead to painful withdrawalsBest never to start tobacco use in the first place

40HealthRequirement 1a2 – Bad Habits – Alcohol1a2 how the use of tobacco products, alcohol, and other harmfulsubstances can negatively affect our personal fitnessAlcohol is a powerful depressant and impairs: Judgement Reflexes and coordination Vision Hearing

41HealthRequirement 1a2 – Bad Habits – Alcohol1a2 how the use of tobacco products, alcohol, and other harmfulsubstances can negatively affect our personal fitnessAlcohol Driving DeathLeading cause of death in 15-20-year-olds are traffic crashes

42HealthRequirement 1a2 – Bad Habits – Alcohol1a2 how the use of tobacco products, alcohol, and other harmfulsubstances can negatively affect our personal fitnessAlcohol use among youth associated with: Depression and suicide Cirrhosis of liver Pancreatitis Stroke Some cancers

43HealthRequirement 1a2 – Bad Habits – Steroids1a2 how the use of tobacco products, alcohol, and other harmfulsubstances can negatively affect our personal fitnessSteroids mimic testosterone Disrupts natural hormone balance – may halt bone growth Acne BloatingDamage often irreversible Rapid weight gain Weakened tendons Blood-clotting disorders Liver damage Heart attack and stroke

44HealthRequirement 1a2 – Bad Habits – Amphetamines1a2 how the use of tobacco products, alcohol, and other harmfulsubstances can negatively affect our personal fitnessAmphetamines are “uppers” Highly addictive Feeling of power and assertiveness Impair judgement Distorts view of reality

45HealthRequirement 1a2 – Bad Habits – Amphetamines1a2 how the use of tobacco products, alcohol, and other harmfulsubstances can negatively affect our personal fitnessAmphetamines have significant health risk Can cause life-threatening weight loss Damage to blood vesselso Strokeso Hear attacks Nerve damage

46HealthRequirement 1a2 – Bad Habits – Amphetamines1a2 how the use of tobacco products, alcohol, and other harmfulsubstances can negatively affect our personal fitnessAmphetamines have significant neurological problems Uncontrollable and abnormal movement of the face and jaw Convulsions Hallucinations Mental disorderso Paranoiao Delusionso Similar to schizophrenia

47HealthRequirement 1a2 – Bad Habits – Other Drugs1a2 how the use of tobacco products, alcohol, and other harmfulsubstances can negatively affect our personal fitnessOther illicit drugs are all bad Cocaine Crack Heroin Inhalants LSD MarijuanaSignificant health concerns: Addiction Brain damage Heart attack Poverty

48HealthRequirement 1a3 – Preventable Diseases1a3 Diseases that can be prevented and how Most disease can be prevented by good hygiene- individual and societalo Begin healthy habits early and continue practiceo Wash your handso Eat and drink hygienically Immunizationso Prevent outbreaks of many debilitating and deadly diseases

Recommended Child and Adolescent Immunization Schedule for ages 18 years or younger, United States, lescent.html

50HealthRequirement 1a4 – Warning Signs of Cancer1a4 The seven warning signs of cancer1. Change in bowel or bladder habits could be a sign of colorectal cancer.2. A sore that does not heal on the skin or in the mouth could be a malignancy andshould be checked by a doctor.3. Unusual bleeding or discharge from the rectum or bladder could mean colorectal,prostate, or bladder cancer.4. Thickening of the breast tissue or a new lump in the breast is a warning sign ofbreast cancer. A lump in the testes could mean testicular cancer.5. Indigestion or trouble swallowing could be cancer of the mouth, throat,esophagus, or stomach.6. Obvious changes to moles or warts could mean skin cancer.7. Nagging cough or hoarseness that persists for four to six weeks could be a sign oflung or throat cancer.

51HealthRequirement 1a5 – Youth Risk Factors of CV Disease1a5 The youth risk factors that affect cardiovascular health in adulthood. ObesitySex (Males are at higher risk)High blood pressureHigh blood cholesterolDiabetesSmokingLack of exercisesFamily history of heart disease

52HealthRequirement 1b – Dental Health1b. Have a dental examination.Get a statement saying that your teeth have been checked and cared for.Tell how to care for your teeth.

53HealthRequirement 2 – What is Health?2. Explain to your merit badge counselor verbally or in writing whatpersonal fitness means to you, including:a.Reasons for being mentally, physically, socially, and spiritually fitb.What it means to be mentally healthyc. What it means to be physically healthyd.What it means to be socially healthy

54HealthRequirement 2a – What is Health?2a. Reasons for being mentally, physically, socially, and spiritually fitAll elements of personal fitness work together, interacting and influencingone another. If you are strong in body but weak in spirit, your overall levelof personal fitness will drop.Just as a high level of fitness in one area will boost another area, a lowlevel of fitness in on element will limit your accomplishments in the otherelements.

55HealthRequirement 2b – What is Health?2b. What it means to be mentally healthyMental health is a combination of Mental willpower and alertness Emotional balance Social skillsThese are all interconnected

56HealthRequirement 2b – What is Health?2b. What it means to be mentally healthy - Emotional FitnessEmotional well being is tied to Exercises Diet Sleep Family life Religious involvement Physical health

57HealthRequirement 2b – What is Health?2b. What it means to be mentally healthy - Emotional FitnessEveryone gets sad at times Everyone worries a little Some anxiety or depression is normal during major life events We all have our ups and downs

58HealthRequirement 2b – What is Health?2b. What it means to be mentally healthy - Emotional FitnessFamily is the primary way we stay emotionally healthy Take care of each other Spend “Quality Time” together Learn to communicateEvery family is different and sometimes you need a little more help

59HealthRequirement 2b – What is Health?2b. What it means to be mentally healthy - Emotional FitnessIf anxiety and worry interfere with: School Family Friendships Healthy social lifeYou should seek professional help

60HealthRequirement 2d – What is Health?2d. What it means to be socially healthyWe are social creatures and social health is importantEveryone needs someone to talk to about feelings, emotions andproblems, as well as someone to have fun with.Good friends share feeling and emotions with trust and confidenceFriends help you through both good and bad timesThey should be able to speak honestly to one another

61HealthRequirement 2d – What is Health?2d. What it means to be socially healthyWork on your social skillsLearn to be a listener to help othersYou don’t have to agree with other people actions to accept themPeople are people and each is an individualAccept them for who they are

62HealthRequirement 2d – What is Health?2d. What it means to be socially healthyPeer pressure – affects us when we are young and when we are oldYour friends may not always make the best life decisionsYou can accept them without doing what they doDon’t let peer pressure steer you into making poor decision: Breaking the law Doing drugs Being dared to do something dangerous or stupid

63HealthRequirement 2a – What is Health?2a. Spiritually fitA scout has a duty to godThis means something different for every scoutSpiritual health is an important part of who you areDon’t neglect this

64HealthRequirement 2c – What is Health?2c. What it means to be physically healthyPhysical health is health of your body: Free of disease Physically fit Good nutrition

Personal Fitness Merit BadgeNutrition

66NutritionRequirement 3e – Nutrition – Nutrients3e. Define a nutritious, balanced diet and why it is important.Six basic nutrients: Protein Fat Carbohydrates Water Vitamins 5-2020 Dietary Guidelines.pdf

67NutritionRequirement 3e – Nutrition – Nutrients – Protein3e. Define a nutritious, balanced diet and why it is important.Protein Used in every cell for growth and repair Needed to make antibodies that fight disease Not stored in bodyFound in Meats Eggs Dairy Plants such as beans

68NutritionRequirement 3e – Nutrition – Nutrients – Fat3e. Define a nutritious, balanced diet and why it is important.Fat Vital nutrient Used to build cell walls High energy per weight Easily stored for future useFound in Oils Avocados Meat

69NutritionRequirement 3e – Nutrition – Nutrients – Carbohydrates3e. Define a nutritious, balanced diet and why it is important.Carbohydrates Sugars and starches Main source of energy Sweeteners are overused in American dietFound in Sugar Cereals Potatoes and corn

70NutritionRequirement 3e – Nutrition – Nutrients – Water3e. Define a nutritious, balanced diet and why it is important.Water Essential for life Body is made up of 60% water Need about 8 glasses of water per day Used to clear out waste via urineFound in Faucet in your home Go drink some after class

71NutritionRequirement 3e – Nutrition – Nutrients – Vitamins3e. Define a nutritious, balanced diet and why it is important.Vitamins Several vitamins needed for normal body function Tissue healing Blood clotting and production Neurologic functions Bone developmentFound in A balanced diet with meat and a mix of vegetables

72NutritionRequirement 3e – Nutrition – Nutrients – Minerals3e. Define a nutritious, balanced diet and why it is important.Minerals Needed for many body functions Calcium for bones Iron for blood Iodine for thyroid hormones Many electrolytes Generally excreted in urineFound in A balanced diet

73NutritionRequirement 3e – Nutrition – Food Groups3e. Define a nutritious, balanced diet and why it is important.Food Groups Whole Grains Vegetables and fruit group Fish, poultry and eggs group Red meat and butter group Nuts and beans group Dairy group White rice, white bread, potatoes, pasta, and sweets group

74NutritionRequirement 3e – Nutrition – Food Groups – Grains3e. Define a nutritious, balanced diet and why it is important.Whole Grains Whole-wheat bread Brown rice Oatmeal Whole-grain pastas Cereals Containo Mineralso Vitaminso Complex CarbohydratesMay reduce the risk ofdeveloping diabetes

75NutritionRequirement 3e – Nutrition – Food Groups – Veggies3e. Define a nutritious, balanced diet and why it is important.Vegetables and fruit group Fresh, frozen, canned and dried Many essential vitamins such as vitamin A and CThought to reduce risk ofcertain cancers

76NutritionRequirement 3e – Nutrition – Food Groups – White Meat3e. Define a nutritious, balanced diet and why it is important.Fish, poultry and eggs group Most important source of protein Fish reduces risk of heart disease Chicken and turkey are low in saturated fats Eggs whites are a great source of protein

77NutritionRequirement 3e – Nutrition – Food Groups – Red Meats3e. Define a nutritious, balanced diet and why it is important.Red meat and butter group Source of protein HIGH in saturated fats! Eat sparingly Consider replacing with fish or poultry several times a week

78NutritionRequirement 3e – Nutrition – Food Groups – Nuts3e. Define a nutritious, balanced diet and why it is important.Nuts and beans group Source of protein Also has fiber, vitamins and minerals Many nuts contain healthy fats

79NutritionRequirement 3e – Nutrition – Food Groups – Dairy3e. Define a nutritious, balanced diet and why it is important.Dairy group Milk Cheeses Yogurt Puddings Creamy soups Ice cream Provide calcium Often fortified with vitamins A and D Consider low fat options

80NutritionRequirement 3e – Nutrition – Food Groups – Carbs3e. Define a nutritious, balanced diet and why it is important.White rice, white bread, potatoes, pasta, and sweets group Cause fast increases in blood sugar Concern for increased risk ofo Weight gaino Diabeteso Heart disease

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82HealthRequirement 55. Explain the following:a. The importance of good nutritionb. What good nutrition means to youc. How good nutrition is related to the other components of personal fitnessd. How to maintain a healthy weight

83HealthRequirement 5a – Nutrition5a. The importance of good nutritionGood nutrition is an important part of leading a healthy lifestyle.Combined with physical activity, your diet can help you to reach and maintain a healthyweight, reduce your risk of chronic diseases (like heart disease and cancer), andpromote your overall ood-nutrition/index.html

84HealthRequirement 5b – Nutrition5b. What good nutrition means to you

85HealthRequirement 5c – Nutrition5c. How good nutrition is related to the other components of personal fitnessNutrition plays an important part in all components of personal fitness Proper nutrition needed for optimal performance Poor choices in foods can lead too Lack of energyo Slow healing of injurieso Dehydrationo Excessive weight losso Build up of excess fat leading to obesity Many illnesses are related to diet and nutritiono Diabeteso Heart diseaseo Nutritional deficit diseases

86HealthRequirement 5d – Nutrition5d. How to maintain a healthy weightExercise and good nutrition are the key Behavior modification Eat a balanced dieto Prioritize on high priority foods Exercise regularlyo Builds muscular enduranceo Increase cardiovascular enduranceo Reduces excess body fat

Personal Fitness Merit BadgeHealthy Living

88Healthy LivingRequirement 3 – Healthy Living3. With your counselor, answer and discuss the following questions:a. Are you living in such a way that your risk of preventable diseases is minimized?b. Are you immunized and vaccinated according to the advice of your healthcareprovider and the direction of your parent(s)/guardian(s)?c. Are you free from habits relating to poor nutrition and the use of alcohol,tobacco, drugs, and other practices that could be harmful to your health?d. What are the advantages to getting a full night’s sleep?e. Define a nutritious, balanced diet and why it is important.f. Do you participate in a regular exercise program or recreational activities?g. What are you doing to demonstrate your duty to God?h. Do you spend quality time with your family and friends in social and recreationalactivities?i. Do you support family activities and efforts to maintain a good home life?

89Healthy LivingRequirement 3a – Healthy Living3a. Are you living in such a way that your risk of preventable diseases is minimized?

90Healthy LivingRequirement 3b – Healthy Living3b. Are you immunized and vaccinated according to the advice of your healthcareprovider and the direction of your parent(s)/guardian(s)?

91Healthy LivingRequirement 3c – Healthy Living3c. Are you free from habits relating to poor nutrition and the use of alcohol, tobacco,drugs, and other practices that could be harmful to your health?

92Healthy LivingRequirement 3d – Healthy Living3d. What are the advantages to getting a full night’s sleep? Sleep plays an important role in your physical health. For example, sleep is involvedin healing and repair of your heart and blood vessels. Ongoing sleep deficiency islinked to an increased risk of heart disease, kidney disease, high blood pressure,diabetes, and stroke. Sleep deficiency also increases the risk of obesity. For example, one study ofteenagers showed that with each hour of sleep lost, the odds of becoming obesewent up. Sleep deficiency increases the risk of obesity in other age groups as -and-deficiency

93Healthy LivingRequirement 3f – Healthy Living3f. Do you participate in a regular exercise program or recreational activities?

94Healthy LivingRequirement 3g – Healthy Living3g. What are you doing to demonstrate your duty to God?

95Healthy LivingRequirement 3h – Healthy Living3h. Do you spend quality time with your family and friends in social and recreationalactivities?

96Healthy LivingRequirement 3i – Healthy Living3i. Do you support family activities and efforts to maintain a good home life?

Personal Fitness Merit BadgePhysical Fitness

98HealthRequirement 44. Explain the following about physical fitness:a. The areas of physical fitnessb. Your weakest and strongest area of physical fitnessc. The need to have a balance in the four areas of physical fitnessd. How a program like ScoutStrong can lead to lifelong healthful habitse. How the areas of personal fitness relate to the Scout Law and Scout Oath

99HealthRequirement 4 – Physical Fitness4a. The areas of physical fitness1.2.3.4.Cardiovascular and Pulmonary enduranceMuscular strength and enduranceFlexi

Personal Fitness Merit Badge Intro Intro Fitness is a core part of the scouting program Fitness affects performance on hike, in a classroom and under stress It affects how you get along with others It affects how long you will live Personal Fitness may be the most important aspect of scouting 27