Transcription
Personal FitnessMerit BadgeScouts BSA
Safety Follow your family’s rules for going onlineProtect your privacyDo not open emails or files from people you do not know or trustIf you receive/discover information that makes you uncomfortable, leave it and tell your parentsDo not believe everything you see or read onlineNEVER agree to get together with someone you “meet” onlineNEVER give personal information like email, phone number, addressNEVER share your Internet passwords with anyoneNEVER shop online unless you have your parent’s permission to do soBe a good online citizen
Requirement 11.Physical Exam by PCP, primary care provider.a.b.c.2.Describe the exam and interviewDescribe health recommendations the PCP made and what you have done in responseExplain the followingi. Why are physical exams importantii. Why preventative habits (such as exercising regularly) are important in maintaininggood health, and how the use of tobacco products, alcohol, and other harmfulsubstances can negatively affect your personal fitnessiii. Diseases that can be prevented and howiv. Seven warning signs of cancerv. Youth risk factors that affect cardiovascular fitness in adulthoodDental Exama.b.Proof that teeth have been checkedTell how to care for your teeth
Requirement 11.Physical Exam by PCP, primary care provider.a.Describe the exam and interviewi. Personal medical history (chronic illness and surgical history)ii. Family medical historyiii. Allergiesiv. Medicationsv. Record: health history, growth pattern, immunizationsvi. Lifestyle: hours of sleep/exercise, type of foods you eat, what do you do for fun, howis school, do you have any friends, how is your relationship with your parentsvii. Physical exam: Heart rate, blood pressure, height, weight, heart and lung sounds,ears, mouth, throat, eye exam, reflexes, signs of puberty, overall general healthb.Describe health recommendations the PCP made and what you have done in response
Requirement 11.Physical Exam by PCP, primary care provider.c.Explain the followingi. Why are physical exams important1. Develop relationship with provider2. Advice for preventative care: immunizations, diet/exercise recommendation3. Screen for chronic illness4. Review medications and supplements5. Track general health and growth6. Ask questions about lifestyle and health habits
Requirement 11.Physical Exam by PCP, primary care provider.c.ii.Why preventative habits (such as exercising regularly) are important in maintaining good health,and how the use of tobacco products, alcohol, and other harmful substances can negatively affectyour personal fitness1.Preventative habitsa. Regular exerciseb. Good nutritionc. Regular sleepd. Spending time with family/friendse. Studying/readingf. Hobbies
Requirement 11.2.3.Regular exercisea. 30-60 minutes dailyGood nutritiona. Eat a balanced diet appropriate for lifestyleRegular sleepa. Renewed energyb. 9-10 hours each nightc. Plan schedule to go to bed at same time every night and wake up at sametime every morningd. Exercise 3 hours before bede. Avoid heavy meals, spicy foods, caffeine, sugary food/drinks in the eveningf. No electronics (TV, phone, computer) 2 hours prior to sleep
Requirement 14.5.6.7.Limit screen timea. Recommended no more than 2 hours dailySpending time with family/friendsa. Building social bondsStudying/readinga. Exercising/expanding your mindHobbiesa. Relax, increase confidence, make friends, creative outlet
Requirement 11.Hygiene/Body Carea.b.c.d.Bathe regularly. Depending on skin type and activity level- daily, every other day.SPF 30 daily, especially for your faceSunglasses, broad-brimmed hatDeodorant/Antiperspirant
Requirement 11.Hygiene/Body Cared.e.f.Avoid using chemicals, noxious odors in poorly ventilated spacesEyesi. Annual examii. Wear goggles for safety and swimming, and rest eyes when using computerEarsi. Listen to music at reasonable volumeii. Wear protection around machinery and firing ranges
Requirement 11.PREVENTIONa.b.c.d.e.f.Wear safety equipment when using machinery, and during recreationi. Helmets, joint pads, seatbelt, gloves, safety glassesWash hands frequently, use hand sanitizeri. Especially after bathroom use, before handling food, and after handling animalsAvoid close contact with visibly ill peopleDress appropriately for the weatherCover your mouth when sneezing/coughingImmunization up-to-date, including flu shot
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Requirement 11.Physical Exam by PCP, primary care provider.c.Explain the followingiii. Diseases that can be prevented and how1. Immunization: Diphtheria, Pertussis, Tetanus, Meningitis, Polio, Hepatitis A,Hepatitis B, Haemophilus influenzae type B, Rotavirus, Pneumococcal,Influenza A/B, Varicella, Tetanus, HPV2. Good Hygiene: Influenza A/B, Hepatitis A, Common Cold, Norwalk virus3. Safe Sex Practices: HIV, Gonorrhea, Chlamydia, Trichomonas, Hepatitis B/C,Syphilis4. Avoid Drugs, Do Not Share Needles: HIV, Hepatitis B/C
Requirement 1Tobacco1.https://youtu.be/Y18Vz51Nkos
Requirement 1Alcohol1.https://youtu.be/gCrmFbgT37I
Requirement 1Drugs1.2.Prescription vs Illicithttps://youtu.be/yjAKas1kuqs
Requirement 11.2.3.4.5.Peer pressureBoredomExperimentationEscaping problemsFalse sense of “adulting”https://youtu.be/ NUo 52vkkg
Requirement 11.Physical Exam by PCP, primary care provider.c.Explain the followingiv. Seven warning signs of cancer1. Change in bowel or bladder habits (colorectal)2. Sore that does NOT heal on skin or in mouth3. Unusual bleeding or discharge from rectum/bladder (colorectal, prostate, bladder)4. Thickening of breast tissue, new lump in breast or lump in testes5. Indigestion or trouble swallowing (mouth, throat, esophagus, stomach)6. Changes to moles or warts (skin)7. Nagging cough or hoarseness that persists for 4-6 weeks (lung or throat)
Requirement 11.Physical Exam by PCP, primary care provider.c.Explain the followingv. Youth risk factors that affect cardiovascular fitness in adulthood1. Obesity*2. Sex (males at higher risk)3. High blood pressure**4. High cholesterol**5. Diabetes6. Smoking*7. Lack of exercise*8. Family history of heart disease*Modifiable risk**Possibly modifiable risk with diet/exercise
Requirement 12.Dental Exama.Proof that teeth have been checkedb.Tell how to care for your teethi. Nutritious diet that is low in simple sugars (simple carbohydrates)ii. Brush and Floss teeth at least 2x daily for 2 mins., and after meals1. Brush teeth away from gums with a small, firm soft bristle toothbrushiii. Fluoride treatments or treated drinking wateriv. Dental checkups every 6 monthsv. Braces? to straighten your bite to prevent unnecessary wear/tear on teeth
Requirement 21.Explain what personal fitness means to youa.b.c.d.e.f.Components of personal fitnessReasons for being fit in all componentsWhat it means to be mentally healthyWhat it means to be physically healthyWhat it means to be socially healthy. Discuss your activity in the areas of healthy social fitnessWhat can you do to prevent social, emotional, or mental problems
Personal Fitness1.Fitnessa.b.2.Capacity to achieve the best quality of lifeActive process through which people become aware of and make choices toward a moresuccessful existencePersonal Fitnessa.b.c.d.Individual effort and desire to be the best version of yourselfBody- physical health, nutrition, athletic prowessMind- mental willpower and alertness, emotional balance, and social skillsSpirit - faith, core values, how to care for yourself and help others
Healthy Personal Fitness1.2.3.4.Feel energeticLook healthyHave confidenceEndurance
Poor Personal Fitness1.2.3.4.5.6.ObesityShort of breath when doing something active, and poor muscle tonePersistent fatigueOften feeling pressured, tense, stressed outFrequent colds, flu, headaches, aches and pains,skin disordersDepression, anxiety, sleeplessness
Mental Fitness1.2.3.4.Being “mentally awake”Do well in school, in your future career, solve daily problemsKeep your mind strong and alertSocially engaged with family and friends
Mental Fitness1.2.3.4.5.6.7.8.9.10.Make up jokesStudy a foreign languageDo math problems in your headLearn something newDo crossword puzzles, word games, brain teasersMemorize scenes from movies, lyrics from songs, poemsTeach a skill to another personPlay memory gamesImagine 10 new uses for a familiar objectDraw pictures from memory
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Spiritual Fitness1.2.Being “morally straight”Ethical behaviora.3.4.Governed by the values of your religion/spiritual tenets, family, communityResponsible self-directed behaviorDoing the right thing even when no one is watching
Priority Health Risk Behaviors & Health bs/reports factsheet /App/Results.aspx?TT G&OUT 0&SID HS&QID QQ&LID ST&YID 2019&LID2 XX&YID2 2019&COL T&ROW1 N&ROW2 N&HT QQ&LCT LL&FS S1&FR R1&FG G1&FA A1&FI I1&FP P1&FSL S1&FRL R1&FGL G1&FAL A1&FIL I1&FPL P1&PV &TST True&C1 ST2019&C2 XX2019&QP G&DP 1&VA CI&CS Y&SYID &EYID &SC DEFAULT&SO ASC&PF 1
Priority Health Risk Behaviors & Health Outcomes1.2.3.4.5.6.7.8.9.10.Behaviors that contribute to the leading causes of mortality and morbidityUnintentional injuries and violenceUnhealthy sexual behaviorsAlcohol and other drug useTobacco useUnhealthy dietary behaviorsInadequate physical activityObesityAsthmaOther priority health issues
Requirement 31.Answer and discussa.b.c.d.e.f.Are you living in such a way that your risk of preventable diseases is minimized?Are you immunized/vaccinated according to the advice of your PCP?Define a nutritious, balanced diet and why it is important.Are your body weight and composition what you would like them to be, and do you knowhow to modify them safely through exercise, diet, and lifestyle?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?Do you participate in a regular exercise program or recreational activities?
Requirement 31.Answer and discussg.h.i.j.What are the advantages of a full night’s sleep?Are you actively involved in the religious organization or spiritual practices of your choice?Do you spend quality time with your family and friends in social and recreationalactivities?Do you support family activities and efforts to maintain a good home life?
Requirement 41.Explain the following about physical fitnessa.b.c.d.Components of physical fitnessYour weakest and strongest component of physical fitnessThe need to have a balance in all four areas of physical fitnessHow the components of personal fitness relate to Scout Law/Scout Oath
Requirement 41.2.3.4.Cardiovascular and pulmonary enduranceMuscular strength and enduranceFlexibilityBody composition
Requirement 4
Requirement 4Personal fitness goals: achievable with actionable outcomes1.Physically fit: plenty of exercise, limiting screen time, maintainingnutritious diet, enough sleep, preventative care against illness/injurya.Fitnessi. Aerobic: raises your heart rate and increases effort to breath: hiking, cycling,running, walkingii. Muscle strengthening: makes your muscles work harder than normal: sit ups,pushups, rock climbing, games like tug of wariii. Bone strengthening: promote bone growth and maintenance by exerting force onthem: running, jumping rope, sports like basketball, tennis, volleyball
Requirement 41.Stretching/Warming Upa.b.c.d.Increases flexibility and decreases injury as it warms up muscles, tendons/ligaments5-10 mins: jogging, jumping jacks5-10 mins: stretchesi. Thigh stretchii. Achilles tendon/Calf stretchiii. Straddle stretchiv. Lower back stretchv. Shoulder stretchBack-saver Sit and Reachi. Measures flexibility
Shoulder StretchThigh StretchStraddle StretchAchilles Tendon/Calf StretchLower Back Stretch
Requirement 41.Aerobica.b.c.d.e.f.g.h.i.j.means "with oxygen," which means that breathing controls the amount of oxygen thatcan make it to the muscles to help them burn fuel and move. Improves cardiovascularconditioning. Decreases risk of heart diseaseOne Mile Walk/Runi. Strengthens heart, lungs, and muscles of legs/hipsBikingSwimmingRowingSkating.Cross-country skiingExercising on a stair-climber or elliptical machineDancing or ZumbaJumping jacks and Burpees
Requirement 41.Strength Buildinga.b.c.d.e.Recommended 3 sets of each 3-4 x/weekPushupsi. Build muscles of arms, chest, shouldersSitupsi. Strengthen the muscles of the abdomenCurl-upsi. Situps that are protective of your spineOne Mile Walk/Runi. Strengthens heart, lungs, and muscles of legs/hips
Requirement 51.Explain the following about nutritiona.b.c.d.The importance of good nutritionWhat good nutrition means to youHow good nutrition is related to the other components of personal fitnessThe three components of maintaining a healthy weight
Requirement 5Nutritious Food1.2.3.Serve as a source of energyBuild/repair your bodyProvide required vitamins, minerals, and fiber
Requirement 5Hydration1.WATERa.Drink enough to quench thirst and have yellow/clear urine
Requirement 5MyPlate: HomepageFood Groups1.2.3.4.5.6.Grains (orange)Vegetables (green)Fruits (red)Dairy (blue)Protein (purple)Fats and Oils
Requirement 5Food Groups1.Grainsa.b.c.d.2.Cereals, breads, crackers, rice, pastaCarbohydrateWhole grain foods: oatmeal, whole grain bread, brown ricei. More fiber, vitamins, mineralsHighly processed foods: white bread, white rice, sugar breakfast cerealsVegetablesa.b.c.Broccoli, spinach, leafy greensi. High in vitamin A, vitamin C, and many other mineralsCarrots, sweet potatoes, other orange vegi. High in vitamin AEaten raw, steamed, microwaved
Requirement 5Food Groups3.Fruitsa.4.Dairya.5.Apples, oranges, bananas, berriesLow-fat milk, yogurt, pudding, cheese, ice creami. Rich in vitamins and calcium, important for bone strengthProteina.b.c.Fish, poultry, beef, porki. Baked, broiled, grilledBeans, legumes: peas, lentilsi. Includes fiber, other vitamins and mineralsNuts and seeds
Requirement 5Food Groups6.Fats and Oilsa.b.c.Unsaturated vs SaturatedPrefer fats from fish, nuts, and vegetable oilsMinimal solid fats: butter, margarine, shortening, lard
Requirement 51.Empty Caloriesa.2.Calories without nutritional benefitSugara.b.Processed, High-fructose corn syrupLimit
Requirement 51.Reading a Food https://www.youtube.com/watch?v OWMSJqnYFMY&feature youtu.be
Requirement 51.Food Allergiesa.b.c.d.e.f.g.h.2.Wear a medical alert braceletCarry an epipen at ALL TIMESSeek help immediately if suspected/actual reaction occursLimit exposure to allergens by eating in separate location or bringing your own foodNever trade food with othersNever eat anything with unknown ingredientsRead food labels and check ingredients with parent, guardian, leader if questionableDo not isolate if symptoms begin. Seek help IMMEDIATELYSpecial Dietsa.b.Religious: Kosher or HalalEthical, Health reasons, or Personal choice: Vegan, Vegetarian, Pescetarian, Keto, Raw,Paleo, Heart Healthy (DASH diet or Mediterranean diet), Diabetic
Requirement 5Maintain a healthy weight1.2.3.Eat a balanced diet with adequate caloriesServe small or appropriate sized servingsRegular exercise
Requirement 5BMIhttps://youtu.be/z 3S2 41 FE
Requirement 61.2.Complete the aerobic fitness, flexibility, and muscular strength test.Record results and ID areas where you need to improve. (Before req 7&8)Track what you eat and drink for 3 days. ID three healthy eating goals youwant to achieve.
Requirement 71.Outline a 12-week physical fitness program using the results of yourfitness tests. Include endurance, intensity, and warm up guidelines in yourprogram. Counselor and/or parents must approve program.
Requirement 71.2.3.4.5.Warm-upAerobic ExercisesStrength ExercisesFlexibility ExercisesCool-down
Requirement 81.Complete physical fitness program created in Req 7.a.b.c.d.Keep a log of fitness activity: how long you exercised, how far you ran/swam/biked, howmany exercise reps were done, exercise heart rate, etc.Repeat aerobic fitness, muscular strength, and flexibility tests every 4 weeks, recordresultsAfter 12 weeks, repeat all required activities in each of the 3 test categories, recordresults, show improvement.Discuss the meaning and benefit of your experience, and describe your long-term plansre: personal fitness
Requirement 91.2.Three career opportunities in personal fitness.Pick one career and discuss the education, training, and experiencerequired. Explain why this profession interests you.
Requirement 91.2.3.4.5.6.7.8.9.10.11.12.13.14.15.Exercise PhysiologistPersonal TrainerGroup Fitness InstructorKinesiologistDieticianAthletic CoachScoutCertified Athletic TrainerGym OwnerPhysical TherapistHealth & Wellness CoachOccupational TherapistP.E. TeacherFitness Technology EngineerFitness Apparel Designer
Requirement 9Kinesiologist1.2.3.4.Study of human and nonhuman animal-body movements, performance, and function byapplying the sciences of Biomechanics, Anatomy, Physiology, Exercise Physiology, Nutrition,and NeuroscienceEducation: Bachelors, Masters, DoctorateTraining: College work and on the job trainingExperience: Biomechanics and orthopedics; strength and conditioning; sport psychology;physical and occupational therapy; and sport and exercise physiology. Studies of motiontracking systems, electrophysiology of muscle and brain activity. Teach physical education,work as personal trainers and sport coaches, provide consulting services, conduct research anddevelop policies related to rehabilitation, human motor performance, ergonomics, andoccupational health and safety
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Personal Fitness Merit Badge Scouts BSA Safety Follow your family's rules for going online Protect your privacy Do not open emails or files from people you do not know or trust . Personal Fitness 1. Fitness a. Capacity to achieve the best quality of life b. Active process through which people become aware of and make choices toward a more
