Fitness Basics
Body Systems
Nutrion
Goal Setting
Safety/Lifestyle
100
100 – What are the three main parts of physical fitness?
✅ Cardiorespiratory endurance, muscular strength/endurance, flexibility
100
100 – Which system carries oxygen to your muscles?
✅ Circulatory system
100
100 – Which nutrient provides the body’s main energy source?
✅ Carbohydrates
100
Why do Scouts record baseline fitness tests?
✅ To measure improvement
100
Why should you stretch after exercise?
Improves flexibility and reduces soreness
200
200 – How many weeks must you track your fitness program?
6 or 7
NO 12 weeks
200
200 – What system allows movement?
✅ Muscular system
200
200 – Why is protein important?
✅ Builds and repairs muscles
200
How often should you review your goals?
✅ Weekly
200
200 – How much sleep should teens get per night?
✅ 8–10 hours
300
What does BMI stand for?
Body Mass Index
300
300 – Which system protects organs and gives structure?
✅ Skeletal system
300
300 – How many food groups are in MyPlate?
✅ Five
300
What’s one reason goals sometimes fail?
✅ Too hard, unrealistic, or not tracked
300
Name two unhealthy habits discussed in the badge.
✅ Smoking, vaping, drugs, poor diet, alcohol
400
Name 2 tests used in the BSA fitness assessment.
Push-ups, sit-ups, sit-and-reach, or 1-mile walk/run
400
400 – What system controls breathing?
✅ Respiratory system
400
400 – What happens when you don’t drink enough water?
✅ Dehydration
400
Why is consistency more important than intensity?
Builds habits and prevents burnout/injury
400
Name 3 Modifiable risk factors for heart disease that Scout-age youth might have:
• High blood pressure (hypertension) • High blood cholesterol • Lack of exercise• Not eating healthy foods • Excessive body weight • High blood glucose (diabetes)
• Tobacco use
500
How To Tell If Someone Is Depressed? Name 3 signs
• Be sad or irritable • Lose interest in things they used to enjoy • Gain or lose weight unintentionally • Sleep more or less than usual • Change their usual activity level • Be fatigued • Feel worthless or guilty • Have difficulty concentrating or be indecisive • Frequently think about death or have planned or attempted suicide
500
500 – Why is warming up important?
Prevents injury and prepares muscles
500
500 – Name two signs of dehydration.
✅ Fatigue, dizziness, dark urine, headache
500
Name 2 careers in Personal Fitness field
Exercise Physiologist
Personal Trainer
Dietitian
Certified Athletic Trainers
Physical Therapists
500
500 – Give one mental health benefit of regular exercise.
✅ Reduced stress, improved mood, better focus, improves sleep