Req 3a — Exercise & the Four Components
This requirement asks you to take an honest look at your current exercise habits. Not what you wish you did, or what you plan to do someday — what you actually do right now. Let’s break down the four components so you can figure out where you stand.
The Four Components, Reviewed
You learned about these in Requirement 1a, but now it is time to apply them to your own life.
1. Cardiorespiratory (aerobic) fitness — activities that raise your heart rate and keep it elevated for an extended period. Running, swimming, cycling, playing basketball, hiking, and dancing all count. The CDC recommends at least 60 minutes of moderate-to-vigorous aerobic activity every day for young people ages 6–17.
2. Muscular strength and endurance — activities that make your muscles work against resistance. Push-ups, pull-ups, squats, lifting weights, climbing, and carrying heavy loads all build strength and endurance. You should include muscle-strengthening activities at least three days per week.
3. Flexibility — activities that stretch your muscles and increase your range of motion. Stretching after a workout, yoga, gymnastics, and martial arts all improve flexibility. Flexibility work should happen at least three days per week.
4. Body composition — this is not a type of exercise, but rather the result of your exercise and nutrition habits combined. A healthy body composition (good ratio of lean mass to fat) comes from regular activity and balanced eating over time.
Do Your Habits Cover All Four?
Many Scouts find that their current routine is strong in one or two areas but weak in others. Here are some common patterns:
- The Athlete: Plays a sport three to five times a week (great for cardio and some strength) but never stretches (low flexibility).
- The Gamer: Gets very little physical activity of any kind. All four components need attention.
- The Casual Mover: Walks the dog, bikes to school, and plays pickup games. Good baseline, but may lack structured strength training or flexibility work.
- The Gym Regular: Lifts weights and does cardio, but skips flexibility and does not play any sports or outdoor activities (missing variety and fun).
There is no judgment here — the point is to know where you are so you can build a plan to get where you want to be.
Exercise and Cardiovascular Disease
Here is where this gets serious. Cardiovascular disease (CVD) — which includes heart attacks, strokes, and other problems with your heart and blood vessels — is the leading cause of death in the United States. And the habits that lead to CVD start in your teen years.
Habits that increase your risk:
- Sitting for long periods without moving (sedentary lifestyle)
- Eating a diet high in processed foods, sugar, and saturated fats
- Not getting regular aerobic exercise
- Using tobacco or vaping products
- Being chronically stressed without healthy outlets
Habits that decrease your risk:
- Getting at least 60 minutes of moderate-to-vigorous physical activity daily
- Eating a balanced diet rich in fruits, vegetables, whole grains, and lean proteins
- Maintaining a healthy body composition
- Avoiding tobacco and other harmful substances
- Managing stress through exercise, sleep, and social connection