PERSONAL FITNESS MERIT BADGE

BODY COMPOSITION TEST

Have your parent, counselor, or other adult take and record the following measurements:

A. Circumference of the right upper arm, midway between the shoulder and the elbow, with the arm hanging naturally and not flexed.
B. Shoulders, with arms hanging by placing the tape two inches below the top of the shoulders around the arms, chest, and back after breath expiration.
C. Chest, by placing the tape under the arms and around the chest and back at the nipple line after breath expiration.
D . Abdomen circumference at the navel level (relaxed).
E . Circumference of the right thigh, midway between the hip and knee, and not flexed.

STRENGTH TESTS

Record your performance on all three tests.

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.
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. 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.

AEROBIC FITNESS TEST

Record your performance on one of the following tests:

A. Run/walk as far as you can in nine minutes.
B. Run/walk one mile as fast as you can.

FLEXIBILITY TEST

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.)