Friday, May 28, 2010

Personal Fitness Merit Badge Fitness Plan


Pers Fit is one of the last big merit badges between me and the rank of Eagle Scout. The two major requirements are "
  1. Outline a comprehensive 12-week physical fitness program using the results of your fitness tests. Be sure your program incorporates the endurance, intensity, and warm-up guidelines discussed in the Personal Fitness merit badge pamphlet. Before beginning your exercises, have the program approved by your counselor and parents.
    1. Complete the physical fitness program you outlined in requirement 7. Keep a log of your fitness program activity (how long you exercised; how far you ran, swam, or biked; how many exercise repetitions you completed; your exercise heart rate; etc.). Repeat the aerobic fitness, muscular strength, and flexibility tests every two weeks and record your results. After the 12th week, repeat all four tests, record your results, and show improvement in each one. Compare and analyze your preprogram and postprogram body composition measurements. Discuss the meaning and benefit of your experience, and describe your long-term plans." (from http://meritbadge.org/wiki/index.php/Personal_Fitness#Personal_Fitness_Requirements)

Here it is. What do you think?

Week One:
     10 minute stretch warm up twice a day this week
     15 pull ups
     15 push ups
     30 sit ups
        ^Twice a day three days this week
     20 mile bike ride
     Off site training two days a week [Aiguille]
     Eat according to my blood type two day this week
Week Two:
     10 minute stretch warm up twice a day this week
     15 pull ups
     15 push ups
     30 sit ups
        ^Twice a day three days this week
     20 mile bike ride
     Off site training two days a week [Aiguille]
     Eat according to my blood type two day this week
Week Three:
     10 minute stretch warm up twice a day this week
     25 pull ups
     25 push ups
     50 sit ups
        ^Twice a day three days this week
     20 mile bike ride
     Off site training two days this week
     Eat according to my blood type two day this week     
Week Four:
     10 minute stretch warm up twice a day this week
     30 pull ups
     30 push ups
     60 sit ups
        ^Twice a day three days this week
     15 mile bike ride twice this week
     Off site training three days this week
     Eat according to my blood type three days this week
Week Five:
     10 minute stretch warm up twice a day this week
     30 pull ups
     30 push ups
     60 sit ups
        ^Twice a day three days this week
     15 mile bike ride twice this week
     Off site training three days this week
     Eat according to my blood type three days this week
Week Six:
     10 minute stretch warm up twice a day this week
     40 pull ups
     40 push ups
     80 sit ups
        ^Twice a day three days this week
     20 mile bike ride twice this week
     Off site training three days this week
     Eat according to my blood type three days this week
Week Seven:
     10 minute stretch warm up twice a day this week
     50 pull ups
     50 push ups
     100 sit ups
        ^ Twice a day three days this week
     25 mile bike ride twice this week
     Off site training three times this week must be more than one place eg. Aiguille and a gym/ martial art/ dance lesson
     Eat according to my blood type three days this week
Week Eight:
     10 minute stretch warm up twice a day this week
     50 pull ups
     50 push ups
     100 sit ups
        ^ Twice a day three days this week
     25 mile bike ride twice this week
     Off site training three times this week must be more than one place eg. Aiguille and a gym/ martial art/ dance lesson
     Eat according to my blood type three days this week
     Calastetics with partner 30 mins once this week
Week Nine:
     10 minute stretch warm up twice a day this week
     50 pull ups
     50 push ups
     100 sit ups
        ^ Twice a day three days this week
     25 mile bike ride twice this week
     Off site training three times this week must be more than one place eg. Aiguille and a gym/ martial art/ dance lesson
     Eat according to my blood type three days this week
     Calastetics with partner 30 mins once this week
Week Ten:
     10 minute stretch warm up twice a day this week
     60 pull ups
     60 push ups
    120 sit ups
        ^Twice a day three days this week
     30 mile bike ride twice this week
     Off site training three times this week must be more than one place eg. Aiguille and a gym/ martial art/ dance lesson
     Eat according to my blood type three days this week
     Calastetics with partner 30 mins once this week
Week Eleven:
     10 minute stretch warm up twice a day this week
     60 pull ups
     60 push ups
    120 sit ups
        ^Twice a day three days this week
     30 mile bike ride twice this week
     Off site training three times this week must be more than one place eg. Aiguille and a gym/ martial art/ dance lesson
     Eat according to my blood type three days this week
     Calastetics with partner 45 mins once this week
Week Twelve:
     10 minute stretch warm up twice a day this week
     60 pull ups
     60 push ups
    120 sit ups
        ^Twice a day three days this week
     30 mile bike ride twice this week
     Off site training three times this week must be more than one place eg. Aiguille and a gym/ martial art/ dance lesson
     Eat according to my blood type three days this week
     Calastetics with partner 45 mins once this week

1 comment:

  1. I say go for it! I'm doing the same kind of thing with my violin and it really helps me to do everything at the same time every day... my one bit of advice

    ReplyDelete