You’ve made it to Part 2 of the Personal Fitness merit badge! If Part 1 taught you why fitness matters and how your body works, this is where you put that knowledge into action. You’ll agree on your fitness tests with your counselor, take your baseline, build and complete a 12-week exercise and nutrition program, and explore careers or a healthy hobby.
If you’re new to ScoutSmarts, you should first check out Part 1 for the answers to requirements 1-3. If you’ve come over from Part 1, congratulations! You’re halfway done. Once you finish this badge, you’ll be equipped with the knowledge needed to keep your body strong and healthy, for life. Give yourself a big pat on the back. 🙂
If you have other Eagle-required merit badges to earn, I’d recommend checking out my Difficulty Ranking Guide to Every Eagle-required Badge. There, you’ll also find the links to my other merit badge guides, as well as a description and summary of each badge’s requirements. I’m certain this resource will be helpful to Scouts on their road to Eagle!
It’s time to get back into it! Take a minute to closely review and think through requirements 4-8 of the Personal Fitness merit badge:
Personal Fitness Merit Badge Answers: Requirements 4-8 (Part 2)
- Determine with your counselor the assessments of physical fitness and nutrition you will do before, during, and after completing the 12-week program in requirement 7.
- 4a. Include a measure of cardiorespiratory (aerobic) fitness: Record the time required to complete a mile walk or run as fast as you can. If you are unable to walk or run as a result of a disability that is permanent or is expected to last for longer than two years, work with your counselor to define a test with a similar degree of aerobic challenge.
4b. Include two measures of muscular strength and endurance: Record either the number of sit-ups done in 60 seconds OR how long a plank was held; AND, record the number of either push-ups OR pull-ups done in 60 seconds. If you are unable to complete one of these exercises safely and correctly, work with your counselor to replace it with a different exercise that measures strength and endurance.
4c. Include at least one measure of flexibility, such as a back-saver sit-and-reach test or a back scratch test.
- 4a. Include a measure of cardiorespiratory (aerobic) fitness: Record the time required to complete a mile walk or run as fast as you can. If you are unable to walk or run as a result of a disability that is permanent or is expected to last for longer than two years, work with your counselor to define a test with a similar degree of aerobic challenge.
- Before beginning the 12-week program in requirement 7, do the following:
- 5a. Complete each of the assessments you defined in requirement 4, and record your results.
5b. Identify your weakest and strongest area of physical fitness, and choose an area to target for improvement.
5c. Keep a log of what you eat and drink for a period of three days.
5d. Based on your diet log, identify at least two improvement goals related to diet and nutrition.
- 5a. Complete each of the assessments you defined in requirement 4, and record your results.
- Outline with your counselor a comprehensive 12-week physical fitness and nutrition program that you will complete based on your improvement goals and ability. The program must incorporate the following:
- 6a. Warm-up: low-intensity movement or gentle muscle stretching before each more rigorous workout
6b. Cardiorespiratory (aerobic) element: an activity that raises your heart and respiratory rate for 15 to 30 minutes at least three times per week
6c. Muscular strength and endurance element: repetitive exercises that target different muscles—upper body, core, and/or legs—based on your improvement goals and potential
6d. Flexibility element: movements that arch/lower/stretch/relax your back, rotate your trunk, or stretch your hamstrings
6e. Cool-down: low-intensity movement or gentle stretching to prevent muscle cramps and enhance the benefits of exercise
6f. A plan for achieving your two improvement goals related to diet and nutrition
- 6a. Warm-up: low-intensity movement or gentle muscle stretching before each more rigorous workout
- Do the following:
- 7a. Complete and keep a log, over 12 consecutive weeks, of the physical fitness and nutrition program you have outlined. (If your program is interrupted by illness or unavoidable conflicts for less than two weeks, you may resume where you left off, adding the missed days or weeks at the end.)
7b. During week 4 and week 8 of your program, repeat the assessments you did in requirement 5(a) before you began. Repeat the same tests for a final assessment within two weeks after completing the 12-week program. Show improvement over your pre-assessment results.
7c. For three days during week 8, and again during week 12, keep a log of what you eat and drink. Show improvement toward the diet and nutrition goals you set in requirement 5(d).
7d. Discuss your results, improvements, insights, and experiences with your counselor after completing the program and assessments.
- 7a. Complete and keep a log, over 12 consecutive weeks, of the physical fitness and nutrition program you have outlined. (If your program is interrupted by illness or unavoidable conflicts for less than two weeks, you may resume where you left off, adding the missed days or weeks at the end.)
- Do ONE of the following:
- 8a. Explore three careers related to personal fitness. Research one career area by interviewing an expert in the field, visiting a site, or using other resources. Learn about training, education, expenses, job outlook, salary, and advancement. Discuss your findings and career interest with your counselor.
8b. Explore how an area of personal fitness could contribute to a hobby or healthy lifestyle. Research education, costs, and organizations related to this activity. Discuss your findings and goals with your counselor.
- 8a. Explore three careers related to personal fitness. Research one career area by interviewing an expert in the field, visiting a site, or using other resources. Learn about training, education, expenses, job outlook, salary, and advancement. Discuss your findings and career interest with your counselor.
Fitness Testing and Your 12-Week Plan
4) Determine with your counselor the assessments of physical fitness and nutrition you will do before, during, and after completing the 12-week program in requirement 7.
Requirement 4 is all about planning. Before you start any workouts, meet with your counselor and agree on exactly which fitness and nutrition tests you’ll use. That way, everything you track over the next few months will count! For nutrition, your counselor will likely use the 3-day food logs from requirements 5c and 7c.
4a) Include a measure of cardiorespiratory (aerobic) fitness: Record the time required to complete a mile walk or run as fast as you can. If you are unable to walk or run as a result of a disability that is permanent or is expected to last for longer than two years, work with your counselor to define a test with a similar degree of aerobic challenge.
4b) Include two measures of muscular strength and endurance: Record either the number of sit-ups done in 60 seconds OR how long a plank was held; AND, record the number of either push-ups OR pull-ups done in 60 seconds. If you are unable to complete one of these exercises safely and correctly, work with your counselor to replace it with a different exercise that measures strength and endurance.
4c) Include at least one measure of flexibility, such as a back-saver sit-and-reach test or a back scratch test.
In requirements 4-7, you’ll need to push past your limits to complete tests in aerobic fitness, flexibility, and muscular strength. This is how you improve your 5 main areas of physical fitness!
The first time I did these tests, I made the mistake of going all out right from the start. What happened? 30 seconds later I ran out of energy. Stay within your limits and remember, endurance is key!
Now that you know you’ll need to pace yourself, you should be ready to take your baseline fitness test. Keep in mind that you’ll be trying to top these scores later, so don’t go overboard and injure yourself. 🙂
Here are the fitness tests listed in requirement 4:
| Test Category | What You Do | How It’s Measured |
|---|---|---|
| Aerobic Fitness | Walk or run 1 mile as fast as you can | Time to complete the mile |
| Strength: Sit-ups OR Plank | Do as many correct sit-ups as possible in 60 seconds, or hold a plank as long as you can | Number of sit-ups, or how long you held the plank |
| Strength: Push-ups OR Pull-ups | Do as many correct push-ups or pull-ups as possible in 60 seconds | Total number completed with proper form |
| Flexibility | Back-saver sit-and-reach or back scratch test | How far you can reach (check each side) |
You’ll pick one test from each strength pair. If you have a disability that keeps you from walking or running, or you can’t do one of the exercises safely, work with your counselor to choose a different test with a similar challenge.
Scouting America has short videos showing how to do each test on its official Personal Fitness requirements page. Watch them before your first test so your form stays the same every time!
To recap the 5 areas of fitness and the different skill components you should work to improve, check out this quick video (3:19):
5a) Complete each of the assessments you defined in requirement 4, and record your results.
5b) Identify your weakest and strongest area of physical fitness, and choose an area to target for improvement.
After taking these tests, record your results. Consider the fitness areas where you exceeded your own expectations, as well as areas in which you could improve in the future. Then, choose one area to target during your 12-week program.
5c) Keep a log of what you eat and drink for a period of three days.
5d) Based on your diet log, identify at least two improvement goals related to diet and nutrition.
Then, to complete requirement 5c, you’ll also need to record your diet over the next 3 days. Your phone should be the best tool for recording your habits, as you’re probably carrying it around most of the time!
Use your notes app to assess your food and water intake. After tracking your foods and drinks for 3 days, ask yourself, “Are my meals following the MyPlate guidelines?” Then, pick at least two healthy eating goals you want to work on.
6) Outline with your counselor a comprehensive 12-week physical fitness and nutrition program that you will complete based on your improvement goals and ability. The program must incorporate the following:
6a) Warm-up: low-intensity movement or gentle muscle stretching before each more rigorous workout
6b) Cardiorespiratory (aerobic) element: an activity that raises your heart and respiratory rate for 15 to 30 minutes at least three times per week
6c) Muscular strength and endurance element: repetitive exercises that target different muscles—upper body, core, and/or legs—based on your improvement goals and potential
6d) Flexibility element: movements that arch/lower/stretch/relax your back, rotate your trunk, or stretch your hamstrings
6e) Cool-down: low-intensity movement or gentle stretching to prevent muscle cramps and enhance the benefits of exercise
6f) A plan for achieving your two improvement goals related to diet and nutrition
To complete requirements 6 and 7, you’ll need to take everything you’ve been learning in the Personal Fitness merit badge and begin applying it in your own life. It’s time to get fit!
If I remember right, I was running cross country when I earned this badge, so most of my program was already running. Then, I added in some pull-ups and push-ups at home. If you’re already on a sports team, ask your counselor whether your practices can count toward your program!
Here’s a framework for building your 12-week fitness plan:
| Plan Element | What to Include |
|---|---|
| Warm-up | 5-10 minutes of light cardio (jogging, jumping jacks) and dynamic stretching before every workout |
| Aerobic Training | 15-30 minutes, at least 3 days per week. Start with what’s comfortable and gradually increase distance or time by 10% each week. |
| Strength Training | 2-3 days per week. Focus on push-ups, sit-ups, pull-ups, squats, and other bodyweight exercises. Increase reps gradually. |
| Flexibility | Stretch after every workout. Hold each stretch for 15-30 seconds. Consider adding a yoga session once per week. |
| Cool-down | A few minutes of easy walking or gentle stretching after every workout to prevent cramps. |
| Rest Days | At least 1-2 rest days per week. Your muscles need time to recover and grow stronger. |
| Healthy Eating Goals | Track at least 2 weekly goals (e.g., drink 8 cups of water daily, eat 2 fruits per day, no soda). |
| Testing | Repeat your fitness tests during weeks 4 and 8, then once more within two weeks after week 12. Record results and track improvement. |
This TED-Ed video does a great job explaining how exercise actually makes your muscles grow:
Because there isn’t enough space to leave it in this guide, Click here to check out my in-depth exercise program for requirements 6 and 7. In it, you’ll learn how to create your own 12-week personal fitness program and reach your athletic goals. I’ve also included a printable personal fitness plan that you can use to track your progress while working on this requirement!
Scout Tip: The key to a successful 12-week program is consistency, not intensity. It’s better to exercise moderately 4 times per week than to go all-out once and then skip the rest of the week. Start slow, build gradually, and celebrate small improvements along the way. I’d recommend bookmarking my exercise program article so you can reference it throughout your 12 weeks.
7a) Complete and keep a log, over 12 consecutive weeks, of the physical fitness and nutrition program you have outlined. (If your program is interrupted by illness or unavoidable conflicts for less than two weeks, you may resume where you left off, adding the missed days or weeks at the end.)
7b) During week 4 and week 8 of your program, repeat the assessments you did in requirement 5(a) before you began. Repeat the same tests for a final assessment within two weeks after completing the 12-week program. Show improvement over your pre-assessment results.
7c) For three days during week 8, and again during week 12, keep a log of what you eat and drink. Show improvement toward the diet and nutrition goals you set in requirement 5(d).
7d) Discuss your results, improvements, insights, and experiences with your counselor after completing the program and assessments.
Now it’s time to complete your program! You’ll follow it for 12 weeks in a row while keeping a log of your workouts and your healthy eating goals. If you get sick or have an unavoidable conflict for less than two weeks, you can pick up where you left off and add the missed days to the end.
During weeks 4 and 8, repeat the same fitness tests you did before you started. Then, take them one final time within two weeks after finishing your 12 weeks. You’ll also log what you eat and drink for three days during week 8 and again during week 12, and show improvement toward your eating goals.
When I earned this badge, the trickiest part was keeping my log updated, especially remembering to write down my food. To help, I told my parents what I was doing so they could hold me accountable, and I’d make sure my log was caught up before each meeting. There were a few times I fell behind, but I was able to catch up later on!
Once you’re done, you’ll discuss your results with your counselor. My biggest piece of advice is to take it slow and not go overboard right away. Personal fitness is a marathon, not a sprint. Showing up is infinitely better than skipping a day, even if that day isn’t your best!
Enjoy completing requirements 6 and 7. This is your opportunity to push past your limits and become strong!
Personal Fitness Careers
8) Do ONE of the following:
The new requirement 8 lets you choose between exploring careers in personal fitness (8a) or exploring how fitness fits into a hobby or healthy lifestyle (8b).
8a) Explore three careers related to personal fitness. Research one career area by interviewing an expert in the field, visiting a site, or using other resources. Learn about training, education, expenses, job outlook, salary, and advancement. Discuss your findings and career interest with your counselor.
Here are three career opportunities in the personal fitness field:
1. Personal Trainer:
Personal trainers help to increase their clients’ overall levels of fitness. They’re tasked with prescribing exercise plans, motivating clients, and providing feedback. To become a personal trainer you’ll need to be accredited, meaning that you’ll need to receive a certification (like ACE or NASM) that proves your competency.
Before being accredited, most personal trainers also earn a bachelor’s degree in a field like physiology or kinesiology. Working as a personal trainer will allow you to meet different clients and help people one-on-one. Once you’ve gained experience, you can move into an area of expertise and help people with specific fitness problems. Doing so will differentiate your services, allowing you to charge more per client!
2. Physical Education Teacher:
I’m sure you’ve taken a PE class at school! A physical education teacher must create a curriculum to teach their students about health and fitness. They’re also tasked with supervising activities and making sure that no one gets hurt.
To be hired for the position, most PE teachers need at least a bachelor’s degree in either education or a fitness-related field, plus a state teaching license. They should also have a strong knowledge of teaching methods, and a desire to work with young people.
3. Registered Dietitian:
A dietitian is an expert in human nutrition and diet. These individuals provide consultations and often work with medical clinics, community wellness programs, or food-service groups. Unlike nutritionists, dietitians require a degree and healthcare license to operate.
To become a dietitian you’ll need to earn a master’s degree in health and nutrition. You’ll also need to complete internships with a registered health organization. Afterward, students must pass an examination to become a registered dietitian.
Here’s a quick comparison table to help with your research:
| Career | Education Needed | Median Salary |
|---|---|---|
| Personal Trainer | Certification (ACE, NASM, etc.) plus bachelor’s in physiology or kinesiology | $47,160/year |
| Physical Education Teacher | Bachelor’s in education or fitness field, plus state teaching license | $72,040/year |
| Registered Dietitian | Master’s degree, supervised internship, RD exam | $76,400/year |
Salary data from the U.S. Bureau of Labor Statistics Occupational Outlook Handbook (May 2025).
Once you’ve picked a career that interests you, research the following and discuss with your counselor:
- Education: What degree, certification, or training is needed?
- Experience: What entry-level positions lead to this career?
- Skills: What fitness and communication skills are most important?
- Why it interests you: How does this career connect to your strengths or hobbies?
8b) Explore how an area of personal fitness could contribute to a hobby or healthy lifestyle. Research education, costs, and organizations related to this activity. Discuss your findings and goals with your counselor.
If a fitness career isn’t for you, requirement 8b lets you explore an active hobby instead. Pick an activity you could see yourself doing for years to come, then research the education, costs, and organizations involved.
| Hobby | Fitness Areas It Builds | Things to Research |
|---|---|---|
| Running | Cardio, leg strength | Local running clubs, race entry fees, good shoes |
| Swimming | Cardio, full-body strength | Pool memberships, swim teams, lessons |
| Cycling | Cardio, leg strength | Bike and helmet costs, riding groups, safe routes |
| Hiking and Backpacking | Cardio, strength, endurance | Trail clubs, gear costs, permits |
| Rock Climbing | Strength, flexibility | Climbing gym fees, intro classes |
| Martial Arts or Yoga | Strength, flexibility, focus | Class costs, belt or level systems, local studios |
For me, running was a natural pick since I’d already done cross country, and I even went on to complete my first marathon! Whatever you choose, set a goal you’d like to reach and share it with your counselor.
Congrats on Earning the Personal Fitness Merit Badge!
Congratulations on making it this far! Tracking your personal fitness for 3 months isn’t easy, but it’s worth it. By adopting healthy habits when you’re young, you’ll have more energy, build confidence, and be happier all throughout your life.
If you missed any requirements from Part 1, click here to go back to Part 1 (Requirements 1-3).
If you found this post helpful, I’ve also written guides to many of the other Eagle-required merit badges. I’d definitely recommend checking out my comprehensive difficulty rankings for every Eagle-required merit badge if you haven’t seen it already.
Hope to catch you back at ScoutSmarts soon because I’m constantly uploading new content to help Scouts like yourself. Until next time, best of luck on your Scouting journey! 🙂