Whether you’re trying to keep up on a 10-mile hike, hauling gear at summer camp, or just wanting more energy to get through a long school day, physical fitness plays a role in almost everything you do as a Scout. The Eagle-required Personal Fitness merit badge will teach you the knowledge and habits necessary to stay physically fit and healthy as you grow older!
In this guide, I’ll be walking you through the answers to each of the Personal Fitness knowledge requirements so that you can complete your merit badge worksheet and earn this Eagle-required badge. Take the time to fully understand the material. Later, you’ll be using the information you’ve learned to form your own 12-week fitness plan to complete requirements 4-7. 🙂
This is Part 1, covering Requirements 1-3. These focus on what personal fitness means, health exams, and your healthy lifestyle habits. Scouting America updated this badge on January 1, 2026, and this guide covers the new requirements. Once you’re done here, head over to Part 2 (Requirements 4-8) to finish the badge!
Before we get started, 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!
Also, remember that ScoutSmarts should just serve as your starting point for merit badge research. Answer these questions in your own words, do further research, and I promise you’ll gain much more from every merit badge you earn!
It’s time to get started. First, thoroughly read through each requirement of the Personal Fitness merit badge. Then, I’ll help you to answer each question and fully understand the different elements needed to live a long and healthy life!
What Are The Personal Fitness Merit Badge Requirements?
(Follow along with my fillable Personal Fitness merit badge workbook)
- Explain to your counselor what personal fitness means to you, including:
- 1a. Describe a person who is physically fit.
1b. Describe a person who is mentally, emotionally and socially fit.
1c. Describe a person who is spiritually fit.
1d. Explain why it is important to be fit in all of these ways.
1e. Discuss how each aspect of personal fitness relates to the Scout Oath and Scout Law.
- 1a. Describe a person who is physically fit.
- Do the following:
- 2a. Discuss with your counselor the importance of having a physical examination each year. Discuss why overall health, immunizations, medications, allergies, and medical history are covered during an examination. Tell your counselor when you last underwent a physical examination.
2b. Explain why it is important to have a routine dental examination. Explain what preventive or corrective treatments your dentist can provide, and why daily oral care is an important part of staying well. Tell your counselor when you last underwent a dental examination.
- 2a. Discuss with your counselor the importance of having a physical examination each year. Discuss why overall health, immunizations, medications, allergies, and medical history are covered during an examination. Tell your counselor when you last underwent a physical examination.
- Do the following with your counselor:
- 3a. Explain the physical exercise you regularly do, whether your routine includes all four components of physical fitness (cardiorespiratory fitness, muscular strength and endurance, flexibility, and body composition), and how your current practices increase or decrease your likelihood of developing cardiovascular disease or other conditions in adulthood.
3b. Discuss what harmful substances you consciously avoid, and how these actions affect your risk factors now and in the future.
3c. Explain what common diseases can be prevented or mitigated by vaccinations, and whether you are immunized according to the advice of your healthcare provider and the direction of your parent or guardian.
3d. Discuss how good nutrition is related to the other components of personal fitness, and if you follow a nutritious, balanced diet.
3e. Discuss what a healthy weight is for you, and what you do to maintain a healthy weight.
3f. Explain why getting adequate sleep is important, and whether you get enough hours of sleep each night.
3g. Discuss whether you spend quality time with your family and friends in social and recreational activities, and how you contribute to creating and maintaining a good home life.
- 3a. Explain the physical exercise you regularly do, whether your routine includes all four components of physical fitness (cardiorespiratory fitness, muscular strength and endurance, flexibility, and body composition), and how your current practices increase or decrease your likelihood of developing cardiovascular disease or other conditions in adulthood.
- 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.
Understanding Personal Fitness
1) Explain to your counselor what personal fitness means to you, including:
Before we jump into the requirements, I’d like to briefly review why physical fitness is so important. Your body is the one thing that’s with you for your entire life, and taking care of it now will pay off for decades. Here’s a short video (3:09) on the many benefits of exercise. This is the big ‘why‘ behind personal fitness, and will help you tremendously in earning this badge! 🙂
I’ll briefly explain my answers to these questions as an example. However, take the time to come up with your own response. This requirement asks what each of these personal fitness elements mean to you.
1a) Describe a person who is physically fit.
You don’t need to bench press 400 pounds and run a marathon each week to be physically healthy. To me, physical health means being able to enjoy exercise. If you’re hiking, physical health means enjoying the journey without being held back by your body’s limitations.
If you’re severely overweight or are physically unhealthy, most of the time your body will be in pain. Being physically healthy will let you see past your body’s limitations. It’ll help you to enjoy the many opportunities this world has in store!
1b) Describe a person who is mentally, emotionally and socially fit.
To be mentally healthy, you should constantly be trying to understand the world around you. Learn all that you can and use that knowledge for good. Don’t immediately believe everything you hear. Stay curious, investigate, and seek the truth above all else.
I also believe that being mentally healthy means looking on the bright side. Intentionally choose what information you consume. Build a positive outlook. Believe in yourself and have confidence that the more you learn, the more you’ll be able to make a difference. 😀
Being emotionally healthy means being able to recognize how you’re feeling and handle those feelings in a healthy way. Everyone gets frustrated or sad sometimes. An emotionally fit person bounces back, and isn’t afraid to ask for help when they need it.
Being socially healthy means being comfortable relating to others. Because some people enjoy being alone while others love being around groups, social health may be different from person-to-person. That’s why, to me, being socially healthy means being able to handle feelings of loneliness you may experience.
If you’re only able to connect to one or two people but build a fulfilling relationship with them, you’re socially healthy. If you have 500 friends but are unable to open up to any of them, you’re not socially healthy. Be open and don’t be afraid of being yourself. That’s the only way to be socially healthy and happy in the long run!
This TED talk by neuroscientist Wendy Suzuki is a great watch on how exercise literally changes your brain:
1c) Describe a person who is spiritually fit.
Being spiritually fit means having a sense of purpose that’s bigger than yourself. For some Scouts, that comes from their faith and their duty to God. For others, it comes from their values, from serving others, or from time spent in nature.
A spiritually fit person lives out their values, even when no one is watching. Going to services, praying, volunteering, or simply taking a moment to appreciate a sunrise on a campout all count!
1d) Explain why it is important to be fit in all of these ways.
Mental, physical, social, and spiritual fitness is the foundation of a healthy and fulfilling life. Much of the world’s unhappiness is caused by people’s inability to maintain one of these four areas.
| Area of Fitness | Why It Matters |
|---|---|
| Physical | Without physical fitness, your body will be weak and prone to illness or pain. |
| Mental | Without mental fitness, you’ll have a difficult time creating the life you desire and be more easily manipulated. |
| Social | Without social fitness, you’ll miss out on fulfilling friendships, interpersonal connection, and love. |
| Spiritual | Without spiritual fitness, you won’t be able to contribute to others, find purpose, and build your sense of self-worth. |
1e) Discuss how each aspect of personal fitness relates to the Scout Oath and Scout Law.
According to the Scout Oath, to do your duty to God and your country you’ll need to be physically capable. By building a strong body, you’ll be able to help others and give back to your community. If an emergency were ever to occur, being physically fit will also help you to respond quickly and effectively.
Personal fitness will also help you to carry out each of the points of the Scout Law. Plus, having a strong body will make you more confident and willing to stand up for the right values! With the knowledge you’re learning in this merit badge, you’re on the right path!
Health and Preventive Care
2a) Discuss with your counselor the importance of having a physical examination each year. Discuss why overall health, immunizations, medications, allergies, and medical history are covered during an examination. Tell your counselor when you last underwent a physical examination.
Physical examinations are used to measure your overall health from year to year. These exams are important for 3 main reasons:
- Doctors screen for any diseases or abnormalities that could lead to health problems in the future.
- You’re able to receive necessary immunizations and vaccinations to lower your chances of getting sick.
- Your healthcare provider will ensure your diet and exercise routine will keep you healthy in the coming year.
The best way to stay healthy is to avoid getting sick in the first place! Taking an annual physical exam will help doctors to identify and treat health problems before they can worsen. This method of healthcare is called preventive care.
During your physical, your doctor will also go over your overall health, immunizations, medications, allergies, and medical history. Each of these helps your doctor (and your Scout leaders) keep you safe, whether that’s knowing which vaccines you still need, which medicines you take, or what you’re allergic to at summer camp.
Lastly, be sure to tell your counselor when you had your last physical. If you went to summer camp this year, you probably already had one! Scouting America’s Annual Health and Medical Record calls for a physical for long-term camps and any event lasting 72 hours or more.
2b) Explain why it is important to have a routine dental examination. Explain what preventive or corrective treatments your dentist can provide, and why daily oral care is an important part of staying well. Tell your counselor when you last underwent a dental examination.
You should get a dental examination 1 to 2 times per year. During these appointments, your dentist will ensure that your teeth are healthy and being cared for. They’ll also look for any future dental issues that can be treated or prevented.
Your dentist can provide both preventive and corrective treatments. Preventive treatments, like cleanings, fluoride, and sealants, stop problems before they start. Corrective treatments, like fillings and braces, fix problems that already exist.
How to care for your teeth: When caring for your teeth on a daily basis, you should first floss between each tooth. Afterward, brush lightly, using toothpaste, for at least two minutes. Take the time to thoroughly clean your teeth, making sure that all crevices are free of food and plaque. You should brush your teeth at least twice a day, but avoid brushing within 30 minutes after eating a meal, as this could damage your tooth’s enamel.
Just a few minutes of taking care of your teeth each day will help you to maintain good dental hygiene for life.
Before your counselor meeting, also find out when you had your last dental exam, since the requirement asks for it.
Healthy Habits and Lifestyle
3) Do the following with your counselor:
Examine your own habits. Ask yourself the following questions and see how your lifestyle stacks up. Then, if your answers aren’t what you’d like them to be, decide on what you’ll change to live a more healthy life!
Scout Tip: Requirements 3a-3g are designed to be a personal reflection with your counselor. There are no “right” answers. The goal is to take an honest look at your current lifestyle and identify areas for improvement. Be genuine, and use this as an opportunity to set goals for yourself.
3a) Explain the physical exercise you regularly do, whether your routine includes all four components of physical fitness (cardiorespiratory fitness, muscular strength and endurance, flexibility, and body composition), and how your current practices increase or decrease your likelihood of developing cardiovascular disease or other conditions in adulthood.
To start, think about the exercise you do in a normal week, like a sport, walking to school, or workouts at home. Then, check which of the components below your routine covers.
Here are the main areas of physical fitness (the requirement counts muscular strength and endurance as one component):
| Area | What It Is | How to Improve It |
|---|---|---|
| Cardiorespiratory Fitness | The fitness of your heart and lungs. Also called cardiovascular fitness. | Running, jumping rope, swimming, biking. These activities lead to lower blood pressure, reduced stress, increased energy, and improved sleep. |
| Muscular Strength | Your body’s ability to exert a maximal force using your muscles. | Weight training with 3 sets of 6-10 repetitions. Through progressive overload, your muscles will become stronger over time. |
| Muscular Endurance | Your body’s ability to exert force from your muscles over a period of time. | Lifting lighter weights for 12-16 repetitions with little rest between exercises. Focus on sustained effort rather than max power. |
| Flexibility | Your body’s ability to go through its full range of motion. | Stretching, Yoga, or Pilates. Remaining flexible as you age helps you avoid soreness, cramps, and injury. |
| Body Composition | The percentage of your overall weight that comes from fat vs. muscle and bone. | Eat a healthy diet, reduce consumption of fats and sugars, drink more water. High body fat is linked to type 2 diabetes, high blood pressure, and heart disease. |
The four areas of physical fitness are: 1) cardiorespiratory endurance, 2) muscular strength/endurance, 3) flexibility, and 4) body composition. Being balanced in these areas will help you to be prepared for a wide variety of physical challenges.
A Scout lacking in any one of these four areas will have difficulty supporting their troop. In survival situations you should have endurance (cardiorespiratory fitness), power (muscular strength/endurance), be in good overall health (body composition), and able to react quickly while staying limber (flexibility).
This TED-Ed video (3:47) does a great job explaining how sports and physical activity benefit both your body and your brain:
The last part of this requirement asks how your current habits affect your heart health and other conditions later in life.
Some of the most significant youth risk factors that affect cardiovascular health in adulthood include:
| Risk Factor | Why It Matters |
|---|---|
| Exercise | Lack of physical activity weakens the heart and cardiovascular system over time |
| Diet | Poor nutrition leads to high cholesterol and clogged arteries |
| Sleep | Chronic sleep deprivation increases blood pressure and stress hormones |
| Mental Health | Unmanaged stress and anxiety can raise heart rate and blood pressure |
| Drug Use | Tobacco, alcohol, and drugs directly damage the heart and blood vessels |
| Genetics | Family history of heart disease increases your risk (but healthy habits help!) |
| Vaccination | Certain infections can damage the heart if not prevented through immunization |
| Medical/Dental Care | Regular checkups catch problems early before they affect the cardiovascular system |
Later on in this guide, we’ll be taking a deeper look into how you can use your knowledge of these risk factors to make decisions that improve your personal fitness. By maintaining healthy habits and keeping each of these elements in check, you’ll live a healthy and fulfilling life.
Most diseases cannot be entirely prevented. However, you can greatly reduce your risk of disease by maintaining a healthy lifestyle. Here are 4 keys to keep in mind:
- Body: Stay at your recommended weight and exercise often.
- Diet: Regularly eat a balanced and nutritious diet.
- Habits: Avoid drugs, tobacco, or alcohol.
- Mental Health: Get enough sleep and keep your stress levels low.
By following these four points throughout your life, you’ll lower your odds of contracting the most serious diseases which include: cancer, type-2 diabetes, Alzheimer’s, or heart disease.
3b) Discuss what harmful substances you consciously avoid, and how these actions affect your risk factors now and in the future.
Preventive habits such as regular exercise and a healthy diet will keep your body in peak condition. With a healthy body, it’ll be easier for you to avoid getting sick. If you do become sick, preventive habits will also help you to recover more quickly. Some preventive habits include:
- Regular cardiovascular exercise.
- Maintaining a healthy and well-balanced diet according to MyPlate guidelines.
- Keeping your weight at a healthy level to reduce strains and stress.
- Regularly getting 7+ hours of uninterrupted sleep per night (some people need more, others less).
- Brushing your teeth 2x per day and maintaining good personal hygiene.
Preventive habits help to reduce your risk of health problems later on in life.
To maintain good health, you’ll also need to avoid harmful habits. Harmful habits can counteract the benefits of your preventive habits, and negatively affect your personal fitness.
| Harmful Habit | Impact on Your Health |
|---|---|
| Tobacco Use | Smoking or chewing tobacco damages your teeth and gums. Inhaling any smoke damages your lungs over time, increasing risks of lung cancer and respiratory disease. Habitual smoking makes it more difficult to breathe and exercise regularly. |
| Alcohol Use | Overconsumption of alcohol damages your liver and causes heart problems. Frequent drinking is connected to rapid weight gain and obesity. Long-term abuse can lead to cancer, organ damage, and mental decline. |
| Drug Use | Illegal drugs and misused prescription medications can damage the brain, heart, and other organs. They impair judgment, reaction time, and coordination, making physical activity dangerous. |
| Obesity | People who are obese have a higher risk for cancer, stroke, and heart disease. It’s much harder to lose weight once obese, so eating a balanced diet early is critical. |
This video (5:26) does a great job explaining how alcohol affects your body:
3c) Explain what common diseases can be prevented or mitigated by vaccinations, and whether you are immunized according to the advice of your healthcare provider and the direction of your parent or guardian.
Vaccines train your body to recognize and fight off a disease before you ever catch it. Some vaccines prevent a disease almost completely, while others make it much milder if you do get sick.
Common diseases that vaccines help prevent include measles, mumps, chickenpox, polio, whooping cough, tetanus, the flu, and HPV. The CDC’s vaccine schedule for preteens and teens lists the ones usually given around ages 11 to 18. Ask your parent or guardian whether you’re up to date, and they can get a copy of your immunization record from your doctor.
3d) Discuss how good nutrition is related to the other components of personal fitness, and if you follow a nutritious, balanced diet.
Proper nutrition is the foundation of personal fitness. Even if you exercise daily, if you’re not eating the right things, it’ll be difficult to stay healthy. That’s why the most important fitness decision you can make is to say ‘no’ to eating the wrong foods!
My #1 tip for good nutrition is to stock healthy food in your house. It seems obvious, but many American households only store candy and junk food as snacks. This can lead to problems like obesity, which can often last a lifetime. Make the right choices in the grocery store, and you won’t need to worry about your health later on!
Practicing good nutrition is a vital part of living a healthy lifestyle. By thoughtfully choosing the foods you put into your body, you’ll look better, think more clearly, and have more energy. You’ll also avoid health problems caused by poor eating habits:
| Health Problem | Caused By |
|---|---|
| Obesity | Eating more calories than you burn, especially from processed foods |
| Low energy | Not getting enough vitamins, minerals, or complex carbohydrates |
| Brain fog | Dehydration, sugar crashes, and lack of healthy fats |
| High blood pressure | Excess sodium and lack of potassium-rich foods |
| Increased acne | High sugar and dairy intake, plus not enough water |
| Poor physical fitness | Insufficient protein for muscle recovery and growth |
What good nutrition means can differ from person to person. Depending on your age and height, you may need more or less food than the general recommendation. However, almost all Scouts, aged 12 to 18, should be eating at least 4 servings of fruits and vegetables per day.
The MyPlate Dietary guidelines provide a great model for understanding the varieties and quantities of foods you should be consuming each day. By making balanced dietary choices, you’ll have more energy, become more fit, and encounter fewer health issues as you age.
Having good nutrition is just as important as regularly exercising. Here are a few quick nutrition tips that will apply to almost every Scout:
- Drink at least 2 liters of water per day (about 8 cups). This s