Award-winning PDF software
personal fitness - boy scouts
B) Attain or maintain the following physical fitness and strength milestones and/or standards for at least three months. You must reach and meet the following thresholds and standards at the conclusion of any award cycle for this merit badge: a. 1. 100 miles per week in aerobic fitness. b. 10 miles per week in flexibility. c. 10 repetitions of a 1-rep max in the squat d. 20 steps per minute on the leg press or leg curl e. 10 reps of the leg extension with the body in the plank position f. 25 minutes of total weightlifting per week g. Squats and dips at least six times per week including warm up; h. 20 reps of the barbell squat, bench press and deadlift (add weight after each lift), with at least 20 reps in each lift. i. Squats and deadlifts at least six times per week including warm up. j. 3 sets of 10 reps of the squat with.
Personal fitness merit badge and worksheet - boy scout trail
Pull-ups lifted without straining your back or shoulders, without leaving your feet off the ground, until you can no longer finish your pull-ups. Handstand push-ups. Record the number of handstand push-ups done correctly in 60 seconds. Barbell rows. Record the number of push ups performed while a barbell reaches its highest depth. Squats. Record the number of push ups while squatting. Workout time is 60 minutes with 5 minutes off between workouts. Finish each workout with 10 push ups and 5 sit-ups. Note: The sit-ups will be counted toward the requirements of the personal fitness merit badge, but they will not count toward the requirements of either the endurance or muscle strength merit badges. Each personal fitness badge is worth 2 experience points and must be earned in order to advance to the next level. A total of 20,000 experience points is required to.
personal fitness - merit badge workbook - us scouting service
Perform 10 pull-ups A. Start in a chin-up position on the floor. B. Raise your feet by flexing your upper body through the full range of motion. C. Hold for 2 seconds, and lower yourself back down. Repeat with the opposite leg. 2. Perform 10 squats with hands at approximately shoulder-width. A. Start in a squatting position at your highest squat, with knees at approximately 90-degree angles. B. Lower yourself on one knee to a point approximately 8-inch from that knee. C. Return and repeat. 3. Perform 15 chin-ups with a maximum of 25 repetitions performed with both legs. A. Start with your hands shoulder-width apart. B. Pull yourself up to your arms' length, then return to your position. C. Lower yourself and return to your starting position. Do as many chin-ups and squat repetitions in five minutes as needed. 4. Perform 20 sets of 10 push-ups in place for five minutes each. A. To start, stand with your feet shoulder-width apart..
The personal fitness merit badge: your ultimate guide in
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personal fitness merit badge pamphlet - troop 109
In addition, you will be able to accurately monitor your body's changes through daily body fat measurements. You may qualify for a certification in exercise physiology.