Physical Fitness

Belt Loop

Physical Fitness Loop

Complete these three requirements

  1. Give a short report to your den or family on the dangers of drugs and alcohol
  2. Practice finding your pulse and counting your heartbeats per minute.  Determine your target heart rate.
  3. Practice five physical fitness skills regularly.  Improve performance in each skill over a month.  Skills could include pull ups, sit ups, the standing long jump, the 50-yard dash, and the softball throw.

Sports Pin

Physical Fitness Pin

Earn the Physical Fitness belt loop and complete five of the following requirements

  1. Choose a form of exercise, bring your heart rate up to target, and keep it there for 15 minutes.  Remember to warm up and cool down slowly.
  2. Set up a four-step exercise program. Chart your progress for five days a week for two weeks.
  3. Explain the reason for warming up and cooling down before and after each exercise session.
  4. Visit a local gym and talk to a trainer about exercises at least three times a week for four weeks.
  5. Participate in some aerobic exercises at least three times a week for four weeks.
  6. Build an obstacle course that could include some exercises with jumping, crawling, and hurdles.  Time yourself three times to see whether you can improve your time.
  7. Swim for a total of an hour over several practice periods, charting your time as you go.
  8. Participate for at least three months in an organized team sport or organized athletic activity.

 

Helpful Information

Four Step Exercise Plan

  1. Start with a warm up period of stretching exercises, about 10 minutes.
  2. Begin exercising. Exercise should last for 20-30 minutes.
  3. Check your heart rate every five minutes or so.
  4. Finish with a cool down exercise lasting about 5 minutes.

Finding Your Target Heart Rate

  1. First, subtract your age from 220.
  2. Multiply the answer by 0.70 (70 percent)

The result gives you a safe heart rate for exercising.

Example: If you’re 10 years old, subtract 10 from 220. Answer: 210.  Now multiply this by 0.70. Answer: 147. This means that a safe heartbeat for you, during exercise, is around 147 beats a minute.

How do you check the number of times your heart is beating in a minute?

  1. Find the pulse in your wrist.
  2. Count the number of pulses in six seconds and multiply that number by 10.

That gives you the number of pulses per minute. If it’s around 147, you’re doing OK. If it’s higher than 147, slow down. A good rule of thumb: If you can’t talk while you’re exercising, you’re exercising too hard.