Personal Fitness Merit Badge

1. Personal Fitness Merit Badge

2. Why physical exams are important Requirement 1 -It helps determine the general status of your health -Gives you the chance to talk to your doctor about any symptoms or health concerns you have -They include: measuring heart rate, blood pressure, height, weight, checks heart & lung sounds, testing reflexes, examining ears, nose, and mouth

3. Why preventive habits are important/effects of harmful substances Requirement 2 -Boosts your immune system and keeps you in good shape -Effects of tobacco: smoking triples risk of cardiovascular disease, increases risk of cancer and strokes -Effects of alcohol: interferes w/ reflexes, traffic accidents -Effects of steroids: causes acne, blood-clotting, heart attacks, strokes; damages blood vessels in brain and heart; young people stop growing -Effects of heroin,crack: illness, disability, death, nightmares, severe mental disturbances

4. Diseases that can be prevented and how Requirement 3 -immunizations: tetanus, meningitis, polio, hepatitis, varicella -Lyme disease: check for ticks, wear insect repellent -West nile, zika: wear insect repellent w/ DEET, cover exposed skin, eliminate stagnant water, sleep in screened or air conditioned rooms

5. 7 warning signs of cancer Requirement 4 -Change in bowel or bladder habits -A sore that does not heal -Unusual bleeding or discharge -Thickening or lump in the breast or elsewhere -Indigestion or difficulty swallowing -Obvious changes in warts or moles -Nagging cough or hoarseness

6. Youth risk factors that affect cardiovascular fitness in adulthood Requirement 5 -Obesity -High blood pressure -Diabetes -Smoking -Lack of exercise -Family history of heart disease

7. Requirements 2a,2b,2c,2d -Socially fit: talking & listening skills are important to have, it’s healthy to share feelings w/ other people -Emotionally fit: tied to exercise, diet, sleep, family life, physical/mental health -Spiritually fit: duty to God, important for you and family’s well being -Physically fit: getting right amount of exercise

8. Requirements 4a, 4c, 4d, 4e -4a: cardiovascular and pulmonary endurance, muscular strength, flexibility, body composition -4c: all organs in your body relate to each other someway, so you need to take care of all of them -4d: designed to be a starting point for creating a regular, active lifestyle; teaches young people to make healthy decisions -4e: remaining fit can help other people and can promote wellness; “keep myself physically strong, mentally awake” being fit sharpens your mental abilites

9. Requirements 5a and 5d -5a: if your body doesn’t get the nutrients it needs, it won’t function at its best; eating unhealthy foods may result in lack of energy, slow healing of injuries, dehydration, and excessive weight gain or loss -5d: exercise, good nutrition, behavior modification; control the amount of fat on your body

10. Requirement 7 sample Warm-up: walk briskly for a minute, loosen up Aerobic exercises: first 6 weeks-run 1 mile, second half run 2 miles Strength exercises: pushups, squats, situps, planks every day do a different portion of body Flexibility exercises: sit-and-reach and other stretches every other day Cool-down: walk it off

11. Careers in fitness Requirement 9 -Personal trainer -Football player -Nutritionist -Soccer player -Baseball player