Jun 30, 2020 A good strength program will work all the major muscle groups. Choose exercises that isolate these or work several groups together. Tailor your program to your own needs, but also to your physical limits. Take into account your strength, balance, and age. School-based physical activity programs for promoting physical activity and fitness in children and adolescents aged 6 to 18. Cochrane Database Syst Rev. Norris E, Shelton N, Dunsmuir S, Duke-Williams O, Stamatakis E. Physically active lessons as physical activity and educational interventions: A systematic review of methods. For many Scouts, the Personal Fitness merit badge is one of the last speed bumps — or roadblocks — on the journey to the Eagle Scout Award.In the hands of an effective merit badge counselor, however, it can be more of an on-ramp to a lifetime of better health.

• Physical Fitness Program Definition
• Sample Physical Fitness Program Boy Scouts Badge
• Sample Physical Fitness Program Boy Scouts Placement
• Physical Fitness Program Schedule

A fitness questionnaire keeps a record of the medical issues that a person can have. It will detect any health problem if that is troubling your state of well being. It makes certain that it keeps a mentioning of the case history, therefore, giving inspiration for the medical considerations that can hamper you and with the answering and evaluation of the questionnaire, the fitness of an. Personal Fitness Merit Badge Workbook This workbook can help you but you still need to read the merit badge pamphlet (book). No one can add or subtract from the Boy Scout.

No matter what you are attempting to accomplish in life, it is always a good idea to take the time to define the specifics of your plan along with a set of associated goals. By taking the time to define your plan and a set of relevant goals, you will create an environment where your focus, motivation and the probability of obtaining your goals will increase. A fitness program is no more than defining your exercise and nutritional program, setting your personal fitness goals, and then executing upon your plan.

The fact that you have made the decision to take an active approach to your personal fitness and begin a fitness program is the first step. The fact that you are actively researching the best way to go about implementing a fitness program is the second step. Once you have decided on the types of fitness exercises in which you'll participate (i.e. weight training, aerobics, biking, jogging, swimming, etc.), you will be ready to define your plan and personal goals.

Developing your Personal Fitness Program

This section of our website is designed to assist you with the development of a personal fitness program. This will be the first step in the development of your personal fitness plan. The fitness program that you implement should be specifically tailored to meet your fitness goals. For instance, a person who is training for a bodybuilding competition is going to have a different fitness program than a person who is training for a specific sport or a person who is focused on simply improving their general level of fitness.

There are various approaches that you can take in deciding which types of exercises to incorporate into your personal fitness program. One approach would be to work with a personal fitness trainer and openly discuss your personal fitness goals. Thereafter, your personal fitness trainer will recommend which types of exercises they believe will be best suited to facilitate your personal fitness goals.

Another approach to defining which type of exercises to incorporate into your personal fitness program could be to discuss your fitness goals with a physically active friend or relative. Yet another approach may be to purchase several fitness magazines and fitness DVDs. However, it is our goal to provide you with all of the necessary information to make an informed decision on the exercises that are best suited to meet your personal fitness goals.

Prior to defining your personal fitness goals, it is important to understand that there are seven primary elements associated with truly obtaining fitness, health and mental well-being.

The Seven Primary Elements

1. Cardiovascular/Aerobic Conditioning

2. Strength Training and Muscular Development

3. Stretching - Muscle, Ligament, and Tendons

4. Core Stability

5. Nutrition and Supplementation

6. Mental Rest and Relaxation

7. Sleep

By focusing on incorporating these seven primary elements into your personal fitness routine, you will be well on your way to living a healthier and more prosperous life. There are countless combinations of exercises that can be utilized to achieve the physical and mental benefits of each of the seven primary elements associated with true health and well-being.

Prior to determining the types of exercises in which you will be participating, spend some time giving thought to the types of activities you actually enjoy. For instance, if you enjoy walking, then consider incorporating it into your personal fitness program. A few examples of a fitness program that would facilitate all seven elements of good health and fitness are as follows:

Fitness Program #1

1. Brisk walking 3 times a week (no less than 30 minutes per session)

2. Weight training 2 times per week (10-15 minutes of stretching then train all muscle groups per session)

3. Yoga (no less than 3 times per week)

Fitness Program #2

1. Aerobic classes 3 times a week (10-15 minutes of stretching and no less than a total of 50 minutes per aerobic session)

2. Weight training 2 times per week (train all muscle groups per session)

3. Meditation (no less than 3 times per week)

Fitness Program #3

1. Weight training 3 times per week (10-15 minutes of stretching then train all muscle groups per session)

   

2. Mountain biking 2 times a week (no less than 1 hour per session)

3. Relaxing walk 3 times per week (no less than 45 minutes per session)

Fitness Program #4

1. Swimming 3 times a week (no less than 30 minutes per session)

2. Weight training 2 times per week (10-15 minutes of stretching then train all muscle groups per session)

3. Yoga (no less than 3 times per week)

Fitness Program #5

1. Aerobic classes with dumbbell routine 3 times a week (10-15 minutes of stretching and no less than a total of 50 minutes per aerobic session)

2. Jogging 2 times per week (no less than 30 minutes per session)

3. Yoga (no less than 3 times per week)

NOTE: The previous Fitness Programs assume that you are getting the appropriate amount of sleep on a daily basis and consume a nutritional diet that is healthy.

The previous fitness programs are basic fitness programs that you can implement immediately. If you choose, you can create a specific fitness routine that specifically focuses on the types of exercises that you enjoy. The important concept to remember is to ensure that you incorporate all seven primary elements of good health and well-being.

It is important to define a set of fitness goals that are specifically related to your personal fitness program. For instance, your personal fitness goals may be related to improving your strength through weight training, to decrease the time needed to complete a certain distance (i.e. decrease the time needed to briskly walk on a specific route), to lose 15 pounds in 5 weeks, or improve your flexibility range with certain stretching exercises. By defining your personal fitness goals, you will not only increase your level of focus, but also your motivational level as well.

Physical Fitness Program Definition

Adjust as you Progress

In regards to your personal fitness program, it is important to remember to adjust your fitness exercises on a periodic basis. One approach is to modify an exercise as soon as you obtain the goal for that specific exercise. Another approach would be to modify your personal exercises on a specified time interval.

Sample Physical Fitness Program Boy Scouts Badge

For example, you may modify the specific exercises in your fitness routine once every three months. There are a few benefits associated with this approach. First, by modifying your personal fitness exercises you will keep your body off balance, forcing your body to respond to the specific physical challenges required to perform the new exercise. Second, by modifying your specific exercises, you will be working different muscle groups that potentially were not being worked to the same degree in the previous exercise routine. In addition, the new exercises may work a different set of muscle groups in combination.

Third, by modifying your fitness routine, you will be working your coordination, balance and mind-body response in a different sequence, thus improving your overall physical capacity. Finally, with the continual modifications to your personal fitness program, you will consistently maintain a fresh and new perspective and approach to your health. One final note to remember is that you must always define a new set of goals with every exercise modification.

Our Goal

The overall intent of our website is to provide detailed and practical 'how to' information on virtually all aspects of health, fitness and mental well-being. Furthermore, our goal is to provide this information from the perspective of the lay person, and in the same respect, provide information that can be utilized by the advanced individual as well.

The information provided on our website is designed to represent the general consensus of the medical, fitness, nutritional and mental well-being industries. While there may be large variations in the data being reported from within the health industry, our goal is to sift through all of the reports and medical studies and present an objective, unbiased perspective that will represent only the most current and proven health and fitness techniques.

This being said, please feel free to peruse through the various health related topics on our website. In addition, we hope that you find the information useful and beneficial to your health, fitness, and mental well-being.

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Goal Set to Have 500,000 Youth Earn Presidential Active Lifestyle Award

San Antonio, TEXAS (August 18, 2011)—“To keep myself physically strong” has been part of the oath that Boy Scouts have followed for more than 100 years. Even with fitness and wellness already one of its aims, the Boy Scouts of America is making a formal commitment to do even more to address the major health concerns facing today’s youth. Today in San Antonio, at its Top Hands Conference of Scouting professionals, the organization launched a new healthy-living initiative called SCOUTStrong.

SCOUTStrong was kicked off by announcing a collaboration with the President’s Challenge, the premier program of the President’s Council on Fitness, Sports & Nutrition (PCFSN), resulting in a Scout-specific Presidential Active Lifestyle Award (PALA) challenge. The organization hopes more than 500,000 youth will achieve the SCOUTStrong PALA by 2013, the year of the BSA’s next national Scout jamboree. PCFSN members, including council co-chair Drew Brees, quarterback for the New Orleans Saints, and Cornell McClellan, trainer to the First Family, congratulate the BSA on this initiative and will share fitness and health tips in the BSA youth publication Boys’ Life.

“The Boy Scouts are a perfect example of an organization that teaches the importance of physical activity at an early age,” said Shellie Pfohl, executive director of the President’s Council. “We believe that the SCOUTStrong program will help enable Scouts, as well as their families, to adopt active, healthy lifestyles. The skills they’re learning from this program will last them a lifetime.”

Research shows that children today spend less time outdoors and more time engaged in sedentary activity. According to the Centers for Disease Control and Prevention (CDC), childhood obesity has more than tripled in the past 30 years. The SCOUTStrong program is designed to be a starting point for creating regular, active lifestyle habits and teaching young people to make healthier choices. The SCOUTStrong PALA Challenge award can be earned by Scouts as well as families, volunteers, staff, and scouting alumni.

Sample Physical Fitness Program Boy Scouts Placement

To earn the SCOUTStrong PALA, children need to be active 60 minutes a day, five days a week for six weeks; adults need 30 minutes a day. In the spirit of promoting a more active lifestyle among its professional staff, the BSA has organized a Sunrise Fun Run/Walk as part of its Top Hands meeting.

“We have an opportunity—and importantly, a responsibility—to shape young lives,” BSA Chief Scout Executive Bob Mazzuca said. “Because of our reach, our programs, and our mission, Scouting is uniquely positioned to make a real difference on the health front. During our next 100 years of service, one of our top priorities will be to advocate for the health of all children.”

Preceding the launch of the SCOUTStrong PALA Challenge, 16 BSA adult leaders agreed to participate in their own PALA Challenge to show they are “walking the walk” when it comes to being more active. During the BSA Adult Leadership Walk-the-Walk Activity Challenge, participants committed to earning their PALA, as well as publicly blogging about their journey to a healthier lifestyle. The Walk-the-Walk Challenge participants’ blogs can be found atwww.scouting.org/scoutsource/BSAFit/walkthewalk.aspx.

Participants in the Walk-the-Walk Challenge include BSA National Commissioner Tico Perez, who has announced he plans to meet the BSA’s high-adventure height and weight requirements by the 2013 National Scout Jamboree—and he’s well on his way after already losing more than 100 pounds.

“The SCOUTStrong program was an opportunity to look at our organization, and ourselves as individuals, and recognize that we can be doing even more,” Perez said. “I knew that personally, I could be a better role model for other Scouting volunteers and the youth we serve. Improving the health of today’s kids is a huge challenge that no single organization can tackle alone, but the BSA is prepared to step up and be a partner with local communities in the solution.”

This year, following its 100th Anniversary Celebration in 2010, the BSA is rolling out its new brand identity: Prepared. For Life.™ It recognizes that participation in Scouting prepares youth for a lifetime of good citizenship, personal achievement, character, and service. Encouraging the physical, mental, and emotional health of its members is one important way the BSA is fulfilling the promise of Prepared. For Life.™

Physical Fitness Program Schedule

About the Boy Scouts of America

The Boy Scouts of America provides the nation’s foremost youth program of character development and values-based leadership training, which helps young people be Prepared. For Life.™ The Scouting organization is composed of 2.7 million youth members between the ages of 7 and 21 and more than a million volunteers in nearly 300 local councils throughout the United States and its territories. For more information on the Boy Scouts of America, please visit www.scouting.org.

About the President’s Challenge

The President’s Challenge is the premier program of the President’s Council on Fitness, Sports & Nutrition. The President’s Challenge helps people of all ages and abilities increase their physical activity and improve their fitness through research-based information, easy-to-use tools, and friendly motivation. For more information about the President’s Challenge Physical Activity and Fitness Awards Program or the Presidential Active Lifestyle Award, visit www.presidentschallenge.org.

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