# Fitness Assessments Part of the Personal Fitness Merit Badge Digital Resource Guide: [Introduction & Overview](https://merit-badge.university/merit-badges/personal-fitness/guide/index.md) *4. Measuring Your Fitness* > **4.** Determine with your counselor the assessments of physical fitness and nutrition you will do before, during, and after completing the 12-week program in requirement 7. Before you can improve, you need to know where you stand. This requirement asks you to choose the specific tests you will use to measure your fitness — and you will take these same tests three more times throughout your 12-week program to track your progress. Think of these assessments as your fitness "scorecard." They give you hard numbers that tell the truth about your current condition, and they will show you exactly how much you have improved when you are done. Download: [Fitness Assessment Record](https://merit-badge.university/merit-badges/personal-fitness/guide/fitness-assessment-record/) ### Requirement 4a: Mile Walk or Run Test > **4a.** Include a measure of cardiorespiratory (aerobic) fitness: Record the time required to complete a mile walk or run as fast as you can. If you are unable to walk or run as a result of a disability that is permanent or is expected to last for longer than two years, work with your counselor to define a test with a similar degree of aerobic challenge. The **one-mile walk/run** is a classic test of aerobic fitness. It is simple, requires no equipment, and produces a clear, measurable result — your time. **How to do it:** 1. Find a measured course. A standard 400-meter track (four laps = one mile) is ideal. You can also use a pre-measured route or a GPS device. 2. Warm up with 5 minutes of easy walking or jogging. 3. When ready, start your timer and go. Walk or run (or a combination) as fast as you safely can. 4. Record your time when you finish. > **Tip** > > Do not sprint the first quarter-mile and then walk the rest. Pace yourself. A steady, sustainable pace from start to finish will produce a better time than starting fast and fading. Your counselor can help you figure out a target pace based on your current fitness level. **Alternative assessments:** If running or walking is not possible due to a disability, work with your counselor to choose an alternative that provides a similar aerobic challenge. Examples might include a timed swim, a wheelchair-based distance challenge, or a cycling test. ### Requirement 4b: Strength and Endurance Tests > **4b.** Include two measures of muscular strength and endurance: Record either the number of sit-ups done in 60 seconds OR how long a plank was held; AND, record the number of either push-ups OR pull-ups done in 60 seconds. If you are unable to complete one of these exercises safely and correctly, work with your counselor to replace it with a different exercise that measures strength and endurance. You need **two** tests here — one for your core and one for your upper body. **Core test — choose one:** - **Sit-ups in 60 seconds:** Lie on your back with knees bent, feet flat on the floor, and arms crossed over your chest. A partner holds your feet. Count how many full sit-ups you complete in one minute. - **Plank hold:** Get into a push-up position but rest on your forearms instead of your hands. Keep your body in a straight line from head to heels. Time how long you can hold the position with good form. **Upper body test — choose one:** - **Push-ups in 60 seconds:** Start in a plank position with hands shoulder-width apart. Lower your chest to the floor and push back up. Count how many you complete with good form in one minute. - **Pull-ups in 60 seconds:** Hang from a bar with palms facing away from you, arms fully extended. Pull yourself up until your chin is above the bar. Count how many you complete in one minute. ![Four illustrated panels showing proper form for sit-ups, plank hold, push-ups, and pull-ups, with arrows indicating correct body alignment](https://ik.imagekit.io/doulacoop/tr:w-800/mbu-assets/merit-badges/personal-fitness/guide/fitness-test-exercises?v=3e40c74d) > **Safety First!** > > Proper form matters more than high numbers. A sit-up done with poor form can strain your back. A push-up with sagging hips does not count. Have your counselor or a partner watch your form and only count repetitions that are done correctly. ### Requirement 4c: Flexibility Assessment > **4c.** Include at least one measure of flexibility, such as a back-saver sit-and-reach test or a back scratch test. **Back-saver sit-and-reach:** Sit on the floor with one leg extended and the other bent with the foot flat against the inner thigh of the straight leg. Reach forward along the extended leg as far as you can. Measure the distance. Repeat with the other leg. **Back scratch test (shoulder flexibility):** Reach one hand over your shoulder and down your back. Reach the other hand behind your back and up. Try to touch or overlap your fingers. Measure the distance between your fingertips (or how much they overlap). > **Did You Know?** > > Flexibility varies naturally from person to person and is influenced by your body structure, activity level, and even the temperature of your muscles. You will get a more accurate reading if you do your flexibility test after a light warm-up, since cold muscles are less flexible. ### Choosing Your Nutrition Assessment In addition to physical tests, you will track your diet. The specific nutrition assessment is straightforward: a **3-day food and drink log** that you will complete at three points during your program (before, during week 8, and during week 12). Download: [Measures of Physical Fitness (fillable PDF)](https://filestore.scouting.org/filestore/Merit_Badge_ReqandRes/Requirement%20Resources/Personal%20Fitness/measures_of_physical_fitness%20%28fillable%29.pdf) ### Explore More Video: [Sit-Up](https://youtu.be/pCX65Mtc_Kk) Video: [Plank](https://youtu.be/yeKv5oX_6GY) Video: [Push-Up](https://youtu.be/YopP5mCAMSI) Video: [Pull-Up](https://youtu.be/mohJShUxbdI) [Back-Saver Sit-and-Reach Test](https://youtu.be/T2LzgbHXbUI?si=UZl1SrQ5DFTGpCGE): Video demonstrating proper technique for the back-saver sit-and-reach flexibility test. [Back Scratch Test](https://youtu.be/EKiTmkgEFH4): Video demonstrating proper technique for the back scratch shoulder flexibility test. --- - Previous: [Social & Family Time](https://merit-badge.university/merit-badges/personal-fitness/guide/req3g/index.md) - Next: [Baseline Testing](https://merit-badge.university/merit-badges/personal-fitness/guide/req5/index.md)