Physical Fitness

1. Submit evidence of your general medical examination done within the year. State what has been or will be done to correct conditions needing remedial measures.

2. Do the following:
   1. Get examined by a dentist. Explain how to care for your teeth.
   2. Describe your daily health habits and how you take care of your skin, hands, fingernails, eyes, ears, and nose.

3. Explain how to ventilate a sleeping room properly. Give the number of hours of sleep needed by a person of your age. Explain why a person should sleep alone and how far apart beds should be. Demonstrate proper breathing and explain how it affects health.

4. Explain the following:
   1. How disease is spread through drinking water, shared drinking cups, dirty dishes, dirty dish towels, soiled bath towels, unpasteurized milk, and personal contact.
   2. The essential foods for the daily diet of a person of your age and why it's important to have good eating habits.
   3. How the use of alcohol, tobacco, and drugs can be harmful to you.
   4. The value of clean moral habits to general health.

5. Do the following:
   1. Record your best scores in the following tests: push-ups, jump-reach, run-walks and sit-ups.
   2. Set goals to reach during the next 30 days
   3. Do daily exercise and keep a record for 30 days or until your goals are met.

6. With your Outfit Advisor and Counselor, accomplish the following physical fitness tests. (Earn a minimum of not less than 200 points which must come from not more than five events):
   • PFT #1 - SWIMMING (maximum of 50 pts)
     • 15 meters speed swim - 5 points for each second faster than 25 seconds.
     • Distance Swim - 50 points for swimming 500 meters, 25 points for swimming 250 meters.
   • PFT #2 - ARM STRENGTH (maximum of 50 pts)
     • Pull-Ups - 10 points for each pull-up
     • Push-Ups - 2 points for each push-up
     • Archery - 5 points for every bullseye
   • PFT #3 - ABDOMINAL POWER (maximum of 50 pts)
     • Bent-Knee Sit-Ups - 1 point for each sit-up
   • PFT #4 - SPEED RUNNING (maximum of 50 pts)
     • 50-Yard Dash - 2 points for each 1/10 of a second faster than 11 seconds
     • 40-Yard Shuttle Run - 2 points for each 1/10 second faster than 15 seconds
   • PFT #5 - ENDURANCE RUNNING OR WALKING (maximum of 50 pts)
     • 500 Meters Run-Walk - 1 point for each second faster than 4 minutes
     • One-Kilometer Walk - 10 points for each minute faster than 20 minutes
   • PFT #6 - JUMPING (maximum of 50 pts)
     • Standing Long Jump - 5 points for each inch over 4 feet
     • Vertical Jump and Reach - 5 points for each inch over 7 inches
   • PFT #7 - Body Coordination (maximum of 50 pts)
     • Basketball Throw - 2 points for each foot over 30 feet
     • Softball Throw - 1 point for each foot over 70 feet
     • Archery - 5 points for every bulls-eye

7. Discuss with your Counselor how a Scout can serve others by being physically fit.