1. Complete these three requirements for Belt Loop (Year One):
   
   

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   Give a short report to your Den/Patrol or family on the dangers of drugs and alcohol.
   
   

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   Practice finding your pulse and counting your heartbeats per minute. Determine your target heart rate.
   
   

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   Practice five physical fitness skills regularly. Improve performance in each skill over a month. Skills could include pull-ups, curl-ups, the standing long jump, the 50-yard dash, and the softball throw.

   
   
   
2. Earn the Physical Fitness Belt Loop and complete four of the following requirements for the Physical Fitness Pin (Year Two):
   
   

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   Make a diagram of the Food Guide Pyramid. List foods you ate in a week and show where they fit in the pyramid.
   
   

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   Choose a form of exercise, bring your heart rate up to target, and keep it there for 15 minutes. Don't forget to warm up and cool down.
   
   

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   Set up a four-step exercise program. Chart your progress for five days a week for two weeks.
   
   

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   Explain the reason for warming up and cooling down before and after each exercise session.
   
   

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   Visit a local gym and talk to a trainer about exercises and programs for young people.
   
   

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   Participate in some aerobic exercises at least three times a week for four weeks.
   
   

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   Build an obstacle course that could include some exercises with jumping, crawling, and hurdles. Time yourself three times to see whether you can improve your time.
   
   

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   Swim for a total of an hour, charting your time as you go.
   
   

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   Participate for at least three months in an organized team sport or organized athletic activity.

   
   
3. Earn the Physical Fitness Belt Loop and Physical Fitness Pin and complete remaining requirements above to earn the Physical Fitness Letter (Year Three).

To help with Den/Patrol organization: Print out this page, check off requirement as completed, and turn in to Leader when all requirements for Belt Loop, Pin, or Letter are completed.

• Uncle Tobys - Official site of the food company, with great sports and health info from Team Toby atheletes.
  
  
• Smartplay - Learn how to stay healthy, avoid sports and other injuries, and treat injuries when they occur.
  
  
• Benny Goodsport - All kinds of fun health activities, games and links. Go on an outdoor adventure with Benny and the gang.
  
  
• Jump Into A Healthy Life - Learn how jumping rope can make your heart healthy and make you happy! Created for ThinkQuest.