Req 5 — Baseline Testing
This is where theory meets reality. You have learned about the components of fitness, chosen your assessments, and now it is time to test yourself. Your pre-assessment results will serve as the starting line for your 12-week journey.
5a — Complete Your Assessments
Take each test you chose in Requirement 4 and record your results carefully. These numbers are your baseline — the “before” picture that you will compare against during and after your program.
Pre-Assessment Day Checklist
Set yourself up for accurate results
- Get a good night’s sleep the night before.
- Eat a balanced meal 2–3 hours before testing.
- Drink plenty of water throughout the day.
- Warm up for 5–10 minutes with light movement before starting.
- Have a partner or your counselor present to verify your form and count your reps.
- Record everything: the date, the exact test, your result, and any notes about conditions.
5b — Identify Strengths and Weaknesses
Look at your results across all three areas — cardiorespiratory, muscular strength/endurance, and flexibility. Compare them to age-appropriate benchmarks (your counselor can help with this, or use the comparison PDFs from Scouting America).
Ask yourself:
- Which test felt easiest? That is likely your strongest area.
- Which test felt hardest or produced the lowest comparative result? That is likely your weakest area.
- Which area do you most want to improve? This becomes your target area for the 12-week program.
Your target area does not have to be your absolute weakest area — it should be the area where improvement will make the biggest difference for you. If you are already a strong runner but cannot touch your toes, flexibility might be your best target. If you struggle with endurance activities, cardio might be the focus.
5c — Three-Day Food Log
For three consecutive days (ideally two weekdays and one weekend day), write down everything you eat and drink. Include:
- What you ate or drank
- How much (estimate portion sizes)
- When you ate it
- Where you were (home, school, restaurant, car)
Be honest. This log is for you and your counselor — it only helps if it reflects what you actually eat, not what you wish you ate.
3-Day Food and Drink Log (fillable PDF)5d — Set Nutrition Goals
Review your food log and look for patterns. Then choose at least two specific, achievable goals for improvement. Good goals are:
- Specific: “Eat a piece of fruit with breakfast every day” is better than “eat healthier.”
- Measurable: “Drink 6 glasses of water per day” lets you track your progress.
- Achievable: Do not try to overhaul your entire diet overnight. Pick changes you can actually stick with.
Here are examples of nutrition goals based on common patterns:
Sample Nutrition Goals
Choose goals that address your specific patterns
- Replace sugary drinks: Switch from soda or juice to water for at least two meals per day.
- Add vegetables: Include at least one serving of vegetables at lunch and dinner.
- Eat breakfast: Have a balanced breakfast every school day instead of skipping it.
- Reduce processed snacks: Replace chips or candy with whole foods (fruit, nuts, cheese) for afternoon snacks.
- Control portions: Use a plate instead of eating from the bag or box.
- Increase protein: Add a protein source (eggs, yogurt, nuts) to breakfast to improve satiety and energy.